The 5 Best Lower Ab Exercises You Need to Do
There’s thousand ab movements out there in the fitness world — But which ones should you do to maximize your lower abs?
Ab Workouts
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Ab Workouts 〰️
Here’s the Top 5 exercises that emphasize the lower abdominals.
5. Reverse Crunches:
Works lower abdominals and hip flexors. This is a much better version than the lying leg raises.
Lie down: Lie flat on your back and hold on to the bench for support.
Leg position: Lift legs off the floor, knees bent at a 90-degree angle.
Movement: Exhale, raise hips off the floor by contracting lower abs, bringing knees towards chest.
Lower: Inhale, lower hips back down with control.
4.Hanging Knee Crunches:
The progression to the toe to bar exercises. Great for lower abs and beginner friendly.
3. Supported tucks:
Beginner friendly lower ab exercise. Can be made harder by releasing your hands off the floor.
Setup: Sit on the floor or stable surface with your hands gripping the floor for support.
Engage Core: Tighten your abdominal muscles to stabilize your torso.
Straighten your legs: Straighten both legs while leaning slightly back at the same time.
Bring Knees to Chest: Exhale as you bring your knees towards your chest, using your lower abs to lift them upward.
Contracted Position: Hold for a moment at the top, squeezing your abs.
2. Leg raises plus hip lift:
My favorite laying down ab exercise. By bending at the knees you are able to disengage the hip flexors.
Setup: start by laying down and setting up your hands facing down besides you.
Movement: Raise your legs and bend them as you go up. Then kick up with your lower abs until you are almost straight in the air.
Tips: Avoid using your hands to push. They are only there for support.
Slow it: slow down the movement. The goal is to feel your lower abs engage, not do as many reps as possible.
1. Hanging Leg Raises:
Intense exercise for lower abdominals. A must have for any ab routine where a pull up bar is available. Puts a lot of tension on your lower abs fueling amazing growth.
Hang from Bar: Grab a pull-up bar with an overhand grip, palms facing away from you. Hang with your arms fully extended.
Engage Core: Start by engaging your core muscles to stabilize your body.
Raise Legs: Exhale as you raise your legs together in front of you, keeping them straight or slightly bent at the knees.
Lift Hips: Continue lifting your legs until your hips are fully flexed and your legs are parallel to the floor or as high as you can comfortably go.
Always ensure proper form and technique to maximize effectiveness and minimize the risk of injury.
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