You don’t have to do just sit-ups and crunches to improve your lower ab workouts – there are many more exercises that can help you shape up your midsection and make it much more appealing.
This week, we’re going to talk about the 11 best exercises for lower abs that you can do in the comfort of your own home (and we won’t even make you go to the gym).
Just keep in mind that these exercises will only have an effect if paired with smart nutrition habits, so if you want to know how to get rid of fat in your belly fast, read on!
While your upper abs are the ones that everyone can see in the mirror, many people don’t think much about their lower abs.
That’s too bad since even slimmer and leaner people have a hard time revealing their lower abs because they’re covered by your love handles and abdominal fat.
If you want to get rid of this excess fat and reveal your lower abs, try out these 11 best lower ab workouts below.
Exercise 1: Air Squats
Air squats are a great way to warm up your lower ab and get your heart rate up. Plus, they’re a great exercise for your quads, hamstrings, and glutes.
To do an Air Squat Exercise:
- Stand with your feet shoulder-width apart and your hands at your sides.
- Lower yourself down into a squatting position, making sure to keep your knees behind your toes.
- Keep your chest up and hold the squat for two seconds before standing back up.
- Repeat for 10-12 reps.
You can also make this harder by holding weights or going without any weight at all.
Exercise 2: Strict Hanging Leg Raises
This is one of the most difficult exercises on this list, but it’s also one of the most effective for lower ab development. You’ll need a pull-up bar for this exercise.
To do Strict Hanging Leg Raises:
- Start by hanging from the bar with your feet off the ground and your legs straight.
- From here, raise your legs until they’re parallel to the ground, then slowly lower them back to the starting position.
- Remember to keep your core engaged throughout the entire movement to get the most out of it.
If you find that this is too easy, you can start with your knees bent or even increase the intensity by using weight resistance.
Exercise 3: Side Lying Clam
To do Side Lying Clam:
- Lie on your side with both legs bent to 90 degrees.
- Keeping your feet together, raise your top knee as high as you can without moving your pelvis.
- Hold for two counts, then lower back to the starting position.
- That’s one rep.
- Complete all reps on one side before switching sides.
Exercise 4: Swiss Ball Roll-In Crunch
The Swiss ball roll-in is a great way to work your lower abs while also getting in a crunch.
To do Swiss Ball Roll-In Crunch:
- Start by lying on your back with your feet on the ball and your knees bent.
- Use your abs to slowly roll the ball in towards your chest, then press it back out to the starting position.
- For an extra challenge, add a twist at the top of the crunch.
- Alternate between rolling the ball in and twisting, then rolling the ball out and twisting for 30 seconds before switching to the other side.
You should feel this one in your obliques!
Exercise 5: Weighted Swings
Weighted swings are a great exercise for targeting the lower abs. They work by engaging the muscles in the lower abdomen and back and can be done with a dumbbell or kettlebell.
To do Weighted Swings Exercise:
- Stand with your feet shoulder-width apart and hold a weight in front of your thighs.
- Swing the weight back and forth between your legs,
- keeping your abs engaged and breathing steadily.
- You can increase the difficulty of this exercise by increasing the weight you use, or by holding the weight in one hand instead of two.
- If you have any lower back pain, limit how much weight you swing to reduce pressure on your spine.
Exercise 6: V Crunches with Leg Raise
This exercise is great for targeting the lower abs and obliques.
To do V Crunches With Leg Raise:
- Lie on your back with your legs bent and feet flat on the ground.
- Place your hands behind your head, then lift your shoulders off the ground and crunch up towards your knees.
- As you crunch, raise one leg off the ground and hold it in the air.
- Return to the starting position and repeat with the other leg.
- Do 10-12 reps per side.
Exercise 7: Scissor Kicks
To do Scissor Kicks Exercise:
- Lie on your back with both legs in the air and your head and shoulders off the ground.
- Hold your right ankle as you lower your left leg toward the floor.
- Keep your abs pulled in so that you move slowly and with control.
- Return to the starting position and repeat with your left ankle and right leg.
- Do 10-12 reps.
Exercise 8: Supermans from Floor
To do Superman From Floor Exercise:
- Start by lying flat on your stomach with your arms extended above your head.
- Squeeze your shoulder blades together and lift your chest, arms, and legs off the floor.
- Hold for two seconds, then slowly lower back to the starting position.
- This is one rep. Repeat as many times as desired.
Exercise 9: Russian Twists on Stability Ball
To do Russian Twists on Stability Ball Exercise:
- Sit on top of a stability ball with your feet flat on the ground and your knees bent to 90 degrees.
- Place your hands behind your head, keeping your elbows wide.
- Brace your abs and twist your torso to the right, then to the left to complete one rep.
- Continue for 30 seconds.
Exercise 10: Bent Over Reverse Flys
This is a great exercise for targeting the lower abs.
To do Bent Over Reverse Flys:
- Start by standing with your feet shoulder-width apart and hinge forward at the hips, keeping your back straight.
- Bend your knees slightly and hold a dumbbell in each hand.
- Let the dumbbells hang down, palms facing each other.
- From here, raise your arms out to the sides, maintaining a slight bend in the elbow, until your arms are parallel with the floor.
- Return to the starting position and repeat.
- Aim for 3 sets of 12 reps, resting one minute between sets.
Exercise 11: Glute Bridge
To do Glute Bridge Exercise:
- Lying on your back, raise your hips off the ground so that you form a straight line from head to toe (bend both knees).
- Keeping both arms flat on the ground beside you and pushing through your heels, raise one leg as high as possible (without bending either knee).
- Hold for three seconds then lower it.
- Do 12-15 repetitions on each side.
The Bottom Line
Regular lower ab workouts are essential for a strong and healthy core. By targeting the lower abs, you can help to prevent back pain and improve your posture. Plus, toning your lower abs can give you a sexy and confident midsection.
There are a variety of exercises that target the lower abs, so finding the right workout for you is important.
This list includes some of the best lower ab exercises to help you get started. Remember to focus on quality over quantity and listen to your body as you workout, with regular practice, you’ll soon see results.