No matter your goal, whether it's getting eight-pack abs or just losing belly fat and getting a flat stomach, lower abs are probably the hardest muscles to target because most ab exercises don't work the lower abs much, so they seem less targeted.So here are some effective exercises especially for the lower abs.
To get the most out of the workout for both upper and lower body, your pelvis and spine need to stay stable. This happens when your core muscles are strong and working well.
First exercise: Heel Tap Crunch
- Lie on your back with your heels close to your butt.
- Lift your shoulders off the ground keeping your core tight, then try to touch your right heel with your right hand.
Goal: This exercise mostly targets the lower and side abs. You can control how hard it is by changing the distance between your heels. It's important to focus on the movement, not the speed.
Second exercise: Mountain Climbers
- Lie down on the floor in a plank position with your hands under your shoulders, and keep your back and waist straight.
- Bring your feet alternately close to your chest.
Goal: This exercise tightens the lower muscles then burns fat. So the movement should be slow and focused. Do not arch your back.
Third exercise: Side Plank
- Lie on your left side with your legs straight and stacked.
- Tighten your waist, then lift your hips until your body forms a straight line. Hold this position for a few seconds, then repeat on the other side.
Goal: Side plank targets not only the side abs but is also great for the lower abs.
Fourth exercise: Reverse Crunch
- Lie on your back with your arms at your sides on the floor, palms facing down.
- Then bend your knees and pull them toward your chest while tightening your abs. Next, tilt your pelvis to lift your hips off the floor.
- Slowly lower your legs to the floor to get the benefit of the movement.
Goal: This exercise is useful and very effective for the lower abdominal muscles.
Exercise 5: Oblique Crunch
- Lie on your back with your knees bent and feet on the floor.
- Place your right hand behind your head and your other hand beside your body on the floor.
- Tighten your abs, then lift your shoulders off the floor, bring your right elbow toward your left knee, slowly lower down, then repeat on the other side.
Goal: This exercise is great for strengthening your side muscles and core muscles around to make it harder. Keep your legs a few centimeters off the ground the whole time.
Exercise Eight: Front Leg Raise
- Lie on the bench with your legs stretched out in front of you. Hold the bench with both hands. To keep your body steady, place your hands either under your glutes with palms down or on the sides holding the bench.
- Keep your legs as straight as you can, then lift your feet off the bench at a 90-degree angle, and lower slowly.
Goal: This exercise works your lower abs very well. To make it easier, you can lift one leg at a time.
Exercise Nine: Medicine Ball Jackknife
- Hold a medicine ball between your hands. Lie on your back with your arms stretched out and your legs straight, raising your hands and feet just above the ground.
- Start the exercise by lifting your torso and legs up at the same time until your feet touch the medicine ball, then slowly lower yourself back down and repeat the movement.
Goal: This exercise helps activate about 12 muscles in the body and mainly targets the abdominal muscles.
