Looking for that hard-to-find lower ab burn? Working your lower abs shouldn’t be rocket science, which is why we’re here to break it down for you.
Your lower abs are the bottom portion of your rectus abdominis, which runs down the entire front of your core. Most core exercises work the entire rectus abdominis, including your lower abs, but your lower abs light up more during ab exercises where you move your legs—like mountain climbers, hanging knee tucks, or dead bugs.
Not only is it super satisfying to build strength and tighten this area of your core, but it also goes a long way to leveling up your overall fitness, improving your posture, and avoiding lower back aches and pains.
Below are 10 moves designed to target your lower abs, the best lower ab routines, and an ab challenge all designed to help you build strength from home.
10 Exercises to Target Lower Abs
Use these moves to DIY your own lower abs workout and you’ll have a stronger core in no time.
1. Leg Lifts
How To:
- Lie face up with your arms at your sides, and legs extended.
- Slowly lift your feet off the ground, folding at the hips, and keeping your legs straight as you pull them upwards to make a 90-degree angle with your trunk.
- Pause at the top, then slowly lower towards the ground, hovering a few inches from the ground. Keep your lower back pressed into the floor as you lower.
Trainer Tip:
Many people get caught up in keeping their legs straight, but if you don’t have the hamstring flexibility, don’t worry. It’s your abs that are important for this move, not your legs.
2. Flutter Kicks
How To:
- Lie face up with your arms at your sides, and legs extended.
- Slowly lift your feet off the ground, keeping your legs straight, and folding at the hips to raise. Keep your lower back pressed to the floor, and hover both feet a few inches off the ground.
- Lift your right leg a few inches, while simultaneously lowering your left leg a few inches. Then switch, bringing your left leg up, and right leg down.
- Continue alternating sides.
Trainer Tip:
Many people cheat this move by letting their lower back lift off the ground. Pretend you have a one hundred dollar bill in the arch of your back, and you don’t want the wind to blow it away.
3. Bicycles
How To:
- Lie face up with knees bent at 90 degrees and stacked over your hips. Place your hands behind your head, elbows bent and pointing out to your sides. Activate your core to lift your shoulders off the ground.
- Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
- Then twist to bring your left elbow to your right knee, while simultaneously straightening your left leg.
- Continue alternating sides. Go at a slow pace and focus on activating your core and obliques to power this move.
Trainer Tip:
Don’t crank your head. Keep your head stable while using your core to move your elbow towards your knee. If it’s too hard, you can always put one hand down for support, modifying the move is better than cheating it.
4. Reverse Crunch
How To:
- Lie face up with knees bent at 90 degrees and stacked over your hips. Place your hands behind your head, elbows bent and pointing out to your sides. You can also rest your hands at your sides for support.
- Engage your abs to slowly curl your hips off the floor, bringing your knees towards your chest.
- Lower your hips back to the ground with control.
Trainer Tip:
It’s easy to cheat this move by pressing through your hands and letting your arms do all the heavy lifting. That might be great for your triceps, but it won’t help your core. Tighten your core to pull your hips off the ground.
5. Dead Bug
How To:
- Lie face up with knees bent at 90 degrees and stacked over your hips. Straighten your arms and extend above you, aligning your hands with your shoulders.
- Extend your left leg out straight, simultaneously extending your right arm overhead. Move with control, keeping your lower back pressed into the floor until both are hovering a few inches over the ground.
- Bring your arm and leg back to the starting position.
- Repeat on the other side, extending your right leg and left arm.
Trainer Tip:
Only extend your arms and legs as far as you can without arching your lower back. If too challenging, modify by trying just one leg or just one arm at a time. You can always combine them later once you’ve got the hang of it.
6. Heel Taps
How To:
- Lie face up with knees bent at 90 degrees and stacked over your hips. Rest your hands at your sides for support.
- Keeping your core tight and lower back pressed into the ground, slowly lower your right heel towards the ground. Tap your right heel lightly on the ground and return to the starting position.
- Repeat on the left side, dipping your left heel towards the ground.
Trainer Tip:
Keep your knee in a fixed position and focus on rotating your hip to reach your heel towards the ground. You’ll feel a pull in your core, that’s where your lower core comes in.
7. Boat Pose
How To:
- Sit up straight with your legs bent and feet flat on the floor.
- Keeping your ankles together, slowly lift your feet off the ground until they form a 45-degree angle to your torso. Engage your core, keep your spine straight, and balance on your tailbone to maintain this position.
- You can keep your knees bent or straighten your legs for a challenge.
- Reach your arms straight out in front of you or place your hands on the floor for support to modify the move if needed.
Trainer Tip:
It’s all about balance. Taking extra time to find the sweet spot on your tailbone will help you perfect this move, while your core will help with endurance.
8. Mountain Climbers
How To:
- Start in a high plank, with your palms flat on the floor and directly below your shoulders, legs straight, butt down, spine neutral, and core engaged.
- Engage your core to draw your right knee to your chest.
- Return to the starting position and repeat on the other side, drawing your left knee to your chest.
- Continue alternating sides.
Trainer Tip:
Quality over quantity here. Most people race through mountain climbers, whether by habit or in an effort to boost heart rate. Your core gets so much more out of this move when you take it slow. Even better, reach your knee for an elbow, and feel your core fire up.
9. Slider Knee Tuck
How To:
- Start in a high plank, with your palms flat on the floor and directly below your shoulders, legs straight, butt down, spine neutral, and core engaged. Place your toes on a set of gliders or towels.
- Engage your core and dig your feet into the gliders, bending your knees to pull them in towards your chest to do a knee tuck.
- Pause, then slide your feet back to your starting position.
Trainer Tip:
Rather than shifting your weight back to your feet, your core will get more out of this move if you keep your upper body grounded and stable. Find that position and fight to hold it.
10. Slider Pike
How To:
- Start in a high plank, with your palms flat on the floor and directly below your shoulders, legs straight, butt down, spine neutral, and core engaged. Place your toes on a set of gliders or towels.
- Engage your core and dig your feet into the gliders, keeping your legs straight and pulling your feet up towards your hands.
- Pause, then slide your feet back to your starting position.
Trainer Tip:
Yes, this move requires core strength, but the hardest part of this move is the hamstring flexibility. Keep your legs as straight as possible, but don’t get caught up on it. If pikes are too challenging modify by doing slider knee tucks until you’re ready to advance.
4 Best Lower Abs Workouts
Ready to put it all together? Building a stronger lower core won’t happen overnight, strength gains happen incrementally. The workouts below will help you build up core strength over time.
10-Minute Balance & Stability Workout
Building functional fitness won’t only impact your overall core strength, but how you apply it to your other workouts, too. Get started with this balance and stability class that will put your core to the test.
5-Minute Abs & Obliques Workout
Prioritizing a well-rounded core is important so any one area of your core doesn’t become overactive and take over more of the work. Balance things out with this classic core routine to build your upper and lower abs, and obliques.
10-Minute Exercise Ball EMOM
Exercise balls are amazing for adding a challenge to classic core moves. If you’re ready to level up, grab an exercise ball and give this intense 10-minute EMOM workout with Sunny Trainer Dom a go.
5-Minute No Equipment HIIT Workout
If you’re after a toned core, shedding fat to reveal that muscle is a major piece of the puzzle. HIIT training is one of the best ways to cut fat, and this 5-minute routine couldn’t be easier to add to your routine.
Lower Abs Workout Challenge
Ready to level up your lower ab strength? This 30-day ab challenge will help you sculpt your core from every angle.
1 comment
A great collection of exercises