Lower Ab Exercises

The lower ab muscles

The lower abs is undoubtedly one of the more challenging parts of the body to tone and sculpt. This can perhaps be due to its location making it difficult to truly target with firming exercises.

Furthermore, the common routines usually just tone the upper parts of the belly and not the lower abs at all. So if you are one of the many who are looking to finally get this part of your body developed, read on to find out the various surefire methods to employ.

What are the Lower Abs?

First off, let us first describe where this part of the body can be found. The lower abs is that part of the belly which is situated just immediately above the pubis.

The Top 5 Exercises for Developing the Lower Abs

There are a handful of exercise routines that target the lower quadrants of the abdomen. But what we have here are five lower abs exercises that have been hailed for their trimming and toning potentials.

1. The Abdominal Air Bicycle Routine

This exercise is one of the most effective routines that help shape both the upper and lower sections of the abdomen.

Furthermore, this exercise is fairly low impact making it a good choice even for those who are undergoing physical therapy for specific injuries.

Do these to correctly perform the abdominal air bicycle routine:

  1. Lay really flat on your back and rest your arms to your sides naturally
  2. Next, raise your calves so that they are perpendicular to your thighs
  3. Start making circular movements with your feet so that they seem like they are pedaling a bicycle

To achieve best results, this routine has to be done slowly. This way, your lower abs will really feel the tension brought about by the pedaling movement you are doing.

2. The Abdominal Barbell Workout

This is a rather difficult routine and is mostly performed by people who have long been into fitness and exercise routines.

But if performed frequently, the abdominal barbell workout both sculpts and burns fat around the lower abs area.

To perform this routine correctly and safely, follow these:

  1. Stand in front of a barbell and slowly bring your body down so that it is in push up position. But instead of touching the floor with your hands, grip tightly the barbell’s handles instead
  2. Next, slowly push the barbell so that it rolls gradually away from you causing your body to get lowered towards the ground
  3. Now, before your body reaches the ground, gather enough strength to pull and roll the barbell back so as to bring your body upwards once more

As was mentioned, this routine is a bit challenging especially for those who are quite new to lower abs exercises. But if you employ this specific routine regularly, you’ll see pretty noticeable change on your lower and upper abs.

3. The Fitness Ball Throw Exercise

An exercise ball and a fitness ball are both required for performing this routine. Aside from being very effective for developing both the upper and lower abs, this routine is great for developing speed and ball throwing precision as well.

This is why many basketball, volleyball, and baseball athletes incorporate this routine in their daily workout regimens. Furthermore, the routine is quite similar to the typical crunches.

However, this is much safer as your body is against a soft yet resistant ball. So injuries are lesser unlike with crunches done on the floor which can strain and even bruise the lower back.

To safely carry out this toning exercise, keep in mind these pointers:

  1. Position the exercise ball near a wall first
  2. Make sure that the distance between the ball and the wall is enough so that you do not end up injuring your knees while doing the routine
  3. Now, carefully bring your back down against the ball so that you are facing up the ceiling
  4. Throw the ball against the wall
  5. Of course, make sure you catch it afterwards as well

Perform these same steps over and over again and the lower abs will ultimately be developed because of the crunch-like movements you are performing.

4. The Lying Leg Raise Workout


Much like the abdominal bicycle routine, this exercise does not require any equipment for it to be performed. Furthermore, the lying leg raises impose pretty strong resistance not just on the lower abs, but on the leg and lower back muscles as well.

Also, the routine is rather low impact thus it is one of the more employed routines of the physically challenged such as those suffering from injuries or pregnant women.

These basic guidelines should help you execute the correct lying leg raise workout:

  1. Lie against your back on the floor and position your hands so that they are palms down either just at your sides or slightly under your butt
  2. Now, carefully bring your legs up utilizing only the muscles of your hips and your upper and lower abs
  3. Next, slowly bring your legs down, but before they reach the floor, bring them gradually back up once more.

Make sure that your legs are rigid straight when performing this routine to maximize its resistance potentials.

5. The Ball Knee Crunches

Another particularly challenging routine but proves to be one of the most effective lower abs exercises out there. You will need an exercise ball for this routine and here’s how to perform it:

  1. Follow a push up position, but instead of your feet resting on the floor, you must bring your knees up the exercise ball
  2. Now, roll the ball in so that you are in a suspended crouching position
  3. Roll the ball outwards so that your feet rest on it, and then crouch back in again.

A Typical Lower Ab Workout

To optimally and quickly develop the lower abs, combine at least three of the routines described above. And to ensure the full toning potentials, swap the routines every single time so that your body gets to experience different difficulty levels.

Another factor that is worth mentioning is the amount of rest in between the routines. Make sure the rest periods in between are gradually lessened as you progress each week. So say you rested for two minutes after every routine.

Next week, implement a shorter by 20 seconds rest period. Doing so will ensure your body gets the maximum conditioning it can take to fully develop the lower abdominal muscles.

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