Best Lower Abs Exercises To Get Impressive Abs

You are at the right place if you are looking for the Best Lower Abs Exercises. To build the impressive six-pack abs, first we needed to understand the anatomy and functionality of the abs, which help to perform the abs exercises at the best level.

When most of us refer to our abs, we’re usually representing the rectus abdominis (“abdominal muscle”).

When you think about your upper abs, you’re really thinking about the top half of a muscle group called the rectus abdominis (known as your “six-pack” muscles).

Best Lower Abs Exercises To Get Impressive Abs

Rectus Abdominis

This muscle arises from the lower margin of the rib cage and sternum and passes vertically downward to attach to the pubic bone.

The two rectus abdominis muscles (one on each side) are encased in a sheath of fascia that forms the central demarcation down the middle of the abs, known as the linea alba. Fascia divisions in the muscles are responsible for the “six-pack” appearance.

If your goal is to get a better definition at the top of your abdominal wall or to get a six-pack, you’re actually targeting the same muscles.

Rectus Abdominis

However, it’s important to keep in mind when trying to target lower abs is that there’s no true isolation exercise for any of the abdominal muscles, and this muscle group is designed to work together.

Although some exercises will hit the lower abs more so than the other core muscles, they’ll all be working together throughout the movement.

There are plenty of lower abs exercises for beginners and advanced. In addition, there are lower abs exercises without equipment for people who train at home or aren’t ready to load the movement.

Here are 10 best lower Abs Exercises for impressive six-pack

1. Lying Straight Leg Raise

Lying leg raises are touted as killer abs exercises, but your hip flexors actually reap some major benefits from this move. So don’t be surprised if your hips feel a bit of the burn during this one.

Lying leg raises can also help alleviate low back pain since it improves the overall strength and stabilization of your core.

Straight leg exercise is often used in Physical Therapy to help patients improve the strength of their lower extremities.

The straight leg raise exercise does not require you to bend the knee joint. The straight leg raise exercise strengthens the muscles of the upper thigh, the quadriceps, without placing any stress on the knee joint.

You need no special equipment to do a straight leg raise other than space where you can lie on your back freely. To make the straight leg raise more challenging, add a small cuff weight to your leg.

Lying Straight Leg Raise abs Exercises
Muscles Involved

Primary: Rectus Abdominis (lower)

Secondary: Obliques, serratus anterior.

Execution Technique
  1. Lie face up on the floor/bench with your entire body straight and your hands at your sides to stabilize your torso.
  2. Hold your legs a few inches off the floor.
  3. Raise your legs up toward the ceiling until they are just short of perpendicular to the floor.
  4. Slowly lower your legs back to the starting position.
Tips
  • Keep your lower back pressed against the bench or mat.
  • Move slow and with control, making sure not to arch your back at any point in the move.

2. Incline Leg Raise

leg raises are among the most popular abs exercises. These moves are very similar to sit-ups, but in this case, the abdominal muscles lift the lower body and pull it forward the upper body and not the opposite.

Incline Leg raise works the rectus abdominis (six-pack muscles) and the oblique (side abs). But, due to the nature of the exercise hip and leg muscles are also engaged, particularly at the beginning of the movement.

If you have an adjustable sit-up bench, you can make the move harder or easier by changing the angle of the board.

To maximize muscle contraction on the way up, raise your knees as high as possible toward your chest.

To keep tension on the abs, do not lower your legs all the way down or allow your feet to touch the floor.

The greater the incline, the greater the difficulty of this exercise. Therefore, beginning lifters should set the incline low until they get the hang of the movement and gain strength.

Incline Leg Raise abs Exercises
Muscles Involved

Primary: Rectus Abdominis (lower)

Secondary: Quadriceps, hip flexors, Iliopsoas.

Execution Technique
  1. Lie supine (on your back) on an inclined bench with your legs together.
  2. Place your hands beside your head and grip the bench for support. Support the back by Press your lower back against the bench.
  3. Keeping your legs slightly bent, exhale as you slowly raise your legs and curl your hips off the bench by flexing your abdomen.
  4. Try to hold the contracted position, with your legs in the air. Inhale as you slowly lower your hips and legs to the starting position.
Tips
  • Keep the movement slow and controlled. Do not use momentum.
  • Do not let your heels rest on the floor.
  • For added intensity, hold a dumbbell between the feet.
  • Keep your lower back pressed against the bench.

3. Reverse Crunch

The reverse crunch is a challenging core exercise that primarily hits your rectus abdominis, the muscle in your abdomen that makes up your “six-pack.

The reverse crunch is an intermediate-level variation of the popular abdominal abs crunch exercises. Your upper body remains on the mat as you contract your abs to draw your legs towards your chest.

A reverse crunch offers many of the same benefits as the traditional crunch. As your neck and most of your back, stay on the ground, it’s thought to be easier on your spine.

Reverse Crunch abs Exercises
Muscles Involved

Primary: Rectus Abdominis

Secondary: Obliques, Quadriceps, hip flexors (iliopsoas, rectus femoris).

Execution Technique
  1. Lie faceup on the floor with your hands extended at your sides. Feet are up and thighs are perpendicular to the floor (your hips and knees should form a 90-degree angle).
  2. Slowly bring your knees toward your chest, lifting your hips and glutes off the floor.
  3. Try to maintain the bend in your knees throughout the movement.
  4. Slowly lower your legs back to the starting position under control motion. Repeat for the desired number of repetitions.
Tips
  • Keep the movement slow and controlled. Do not use momentum.
  • To make this exercise more difficult, perform it on a decline bench with your head on the high end.

4. Incline Reverse Crunch

The incline reverse crunch is similar to the traditional reverse crunch, except that it is performed on an incline bench or slant board. Since it requires you to work against gravity, it puts more tension on the abs and is more difficult than the standard version.

The incline reverse crunch is a dynamic bodyweight exercise that strengthens the hip flexors and lower abdominal region. This exercise also improves stability and mobility throughout the lower back. Placing your torso on an incline increases the range of motion and places more tension on your abs, which makes the exercises more difficult.

Incline Reverse Crunch abs Exercises
Muscles Involved

Primary: Rectus Abdominis

Secondary: Obliques, Quadriceps, hip flexors (iliopsoas, rectus femoris).

Execution Technique
  1. Lie on an incline bench, with your head where your feet normally go. Hold on to the leg pads to hold your torso in place on the bench.
  2. Bend your hips and knees to 90-degree angles for the start position of the reverse crunch.
  3. Maintain the bend in your knees and hips, and flex your spine from the bottom to lift your hips up off the bench and curl your knees toward your head.
  4. Slowly reverse the motion to return your legs to the start position. Repeat for the desired number of repetitions.
Tips
  • Keep the movement slow and controlled. Do not use momentum.
  • Increase the incline by raising the bench to add more resistance.
  • Hold a small dumbbell between your legs for additional resistance.

5. Hanging Knee Raise

The hanging knee raise is one of the great abs exercises for isolating the abdominal muscles, building strength in the hip flexors, and developing the six-pack.

Its Increasing basic strength and hypertrophy of those muscle groups can assist in movement like squats, cleans and snatches, bracing, and more.

Hanging knee raises are a lower ab exercise consisting of lifting and lowering your knees to your chest while hanging on a pull-up bar.

This move mainly targets your abdominal muscles, including your obliques, but also works your hip flexors.

Raise your knees as high as possible to maximize muscular effort. As you lower your legs down, keep your knees slightly bent to maintain tension on the abs.

Hanging Knee Raise abs Exercises
Muscles Involved

Primary: Rectus Abdominis (lower)

Secondary: Quadriceps, hip flexors, Iliopsoas.

Execution Technique
  1. Grab a bar with an overhead grip, with the hands slightly wider than shoulder-width and your knees slightly bent.
  2. Keep your core and glutes tight to keep your back and hips in the correct position
  3. Then lift your legs, bending your knees on the way up to pull your knees up toward your chest, while rounding your lower back to bring your glutes forward and up.
  4. Pause in this position for a second,  Slowly lower your legs back down to the start position without swinging, inhaling as you go down. Continue for the desired reps.
Tips
  • Try not to use momentum to raise your legs. keep the movement slow and under control.
  • To make it more difficult, straighten your legs (hanging straight leg raise), or hold a dumbbell between your feet
  • Always Remember to engage your core before you raise your knees
  • Keep your back straight to avoid putting too much pressure on your spine.

6. Hanging Straight Leg Raise

A hanging leg raise is an exercise that primarily works the abdominals and hip flexors, and is a great addition to any fitness routine for overall core strength, spine health, and mobility.

In fact, studies have shown that hanging leg raises activated the rectus abdominis by 100% and activated the oblique muscles by 88%. 

Hang on a pull-up bar and lift your legs, and in turn, your abdominals are tightening and strengthening. It may sound as easy as grabbing a bar and literally pulling your legs up, but they’re really difficult, and there is a slew of common mistakes people make when attempting the move. a lot of people using momentum to pull up, and as a result, hyperextend their backs.

Hanging Straight Leg Raise abs Exercises
Muscles Involved

Primary: Rectus Abdominis (lower)

Secondary: Quadriceps, hip flexors, Iliopsoas.

Execution Technique
  1. Grab a bar with an overhead grip, with the hands slightly wider than shoulder-width.
  2. Keep your core and glutes tight to keep your back and hips in the correct position.
  3. Keeping your legs straight, lift both legs, toward your chest, using your hips and ab muscles. Exhale as you lift your legs up.
  4. Slowly lower your legs back down to the start position without swinging, inhaling as you go down. Continue for the desired reps.
Tips
  • If you’re a beginner, do the bent knee variation and gradually straighten your legs as you get better at this exercise.
  • Make the hanging straight leg raise more difficult by holding a dumbbell between your feet.
  • Do in a controlled motion while lift your legs until they are at a 90-degree angle.
  • For harder variation, pull your legs up as high as you can above your waist line. 

7. V-Up

The V-Up also known as a jackknife is a full-body move that works your core, legs, back, and shoulders. The exercise works the upper and lower abdominal muscles simultaneously.

A V-Up involves sitting on the floor or a mat and positioning the body in the shape of the letter “V. It requires you to lift the weight of both your arms and legs by using your abdominal muscles.

The v-up is an advanced core exercise. To make it more difficult, hold a weight plate or medicine ball in your hands and wear a pair of ankle weights while you perform the standard V-up.

V – Up
Muscles Involved

Primary: Rectus abdominis, obliques.

Secondary: Serratus anterior, hip flexors.

Execution Technique
  1. Lie down on the floor on your back with your arms extended straight back behind your head. Your legs should also be extended.
  2. Exhale and bend at your waist while raising your legs and arms to meet in a jackknife movement. Try to hold the contracted position.
  3. Lower your arms and legs back to the starting position, inhaling as you do so.
  4. Repeat for the desired number of reps.
Tips
  1. Keep the movement slow and controlled.
  2. Try to keep your back as straight as you can during the V sit up.

8. Stability Ball Tuck

Stability Ball Tuck is also known as Stability-Ball Jackknife is a core stabilizing exercise that improves balance, strength, and flexibility throughout the hip and abdominal region. The stability ball tuck is one of those abdominal moves that looks like it’s fun to do.

Stability ball knee tucks are advanced abs exercises designed to target the major muscle groups of the core (abdominals and back), while also targeting the stabilizing muscles of the chest, shoulders, and hips.

The exercise requires you to hold a high plank position while using your legs to roll a stability ball to and from your torso, your triceps engage to help you maintain the proper position while your quadriceps engage to keep your body steady as the ball rolls.

Stability Ball Tuck
Muscles Involved

Primary: Rectus abdominis, obliques, liopsoas

Secondary: Serratus anterior, hip flexors, Gluteus Maximus, Hamstrings, Rectus Femoris

Execution Technique
  1. Lie on the floor in a push-up position with your feet resting on top of an exercise ball.
  2. Tuck your knees in toward your chest while rolling the ball forward.
  3. Hold the tucked position for a second, and then return to the starting position by extending your legs back.
  4. Repeat for the desired number of reps.
Tips
  • Keep your neck neutral.
  • Do not allow your hips to sag throughout the movement.

9. Mountain Climber

Mountain climbers is an explosive bodyweight exercise that engages multiple muscle groups at once, helping to improve your balance, agility, coordination, strength, flexibility, and blood circulation. Almost like getting a total-body workout with just one exercise.

As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. And because it’s a cardio exercise, you’ll get heart health benefits and burn calories.

Mountain Climber
Muscles Involved

Primary: Rectus abdominis, obliques, liopsoas

Secondary: Serratus anterior, hip flexors, Gluteus Maximus, Hamstrings, Rectus Femoris

Execution Technique
  1. Start in the push-up position with your arms completely straight and directly beneath your shoulders.
  2. Your body should form a straight line from your shoulders to your ankles..
  3. Squeeze your abs, lift one foot off the floor and bring your knee up towards your chest while keeping your body in as straight of a line as possible.
  4. Return to the starting position and repeat the movement with your opposite leg.
Tips
  • Don’t round your lower back.
  • Don’t lift your hips too high. Your body should form a straight line from your shoulders to your ankles.

10. Hanging Windshield Wiper

The hanging windshield wiper is an advanced exercise for strengthening your core and the twisting movement pattern of your body. This is an advanced variant of the Hanging Leg Raise, so before attempting it make sure you have good grip strength, flexibility, and balance.

Hanging windshield wiper gets its name from the posture adopted, that resembles the window wipers of a car, as an individual performs each rep.

The goal is to rotate the torso from one side to the other, whilst maintaining a horizontal position. Doing the windshield wiper movement helps to build a very strong core.

The hanging windshield wiper restores the normal range of movement and motor control to the muscles and hip joint.

Hanging Windshield Wiper abs Exercises
Muscles Involved

Primary: Internal and External Obliques

Secondary: Rectus Abdominis, Quadriceps, hip flexors (iliopsoas, rectus femoris).

Execution Technique
  1. Grab a bar with an overhead grip, with the hands slightly wider than shoulder-width.
  2. Keep your core and glutes tight to keep your back and hips in the correct position.
  3. Lift your legs towards the bar. Keep your arms and legs straight. Your legs are perpendicular to your torso. Now, rotate your legs to one side until they are parallel with the floor, roughly 90 degrees.
  4. Slowly and with control rotate your legs to the other side. Keep your legs as straight as possible. Continue for the desired reps.
Tips
  • Do not lower your legs beyond feeling a mild stretch in your side.
  • You can make the move easier by bending your knees.
  • Don’t use momentum to aid you, use your core strength.

11. Seated Knee Up

Seated Knee up is also known as the seated knee tuck and it is an essential part of any core workout routine. If you want to build six-pack abs or simply increase your core strength, seated knee tucks are for you! 

Knee-ups are very important for athletes involved in running, jumping, and kicking when bringing the legs forward and upward and whenever raising the legs in execution of various stunts in a fitness competition, on gymnastics apparatus, and in dance.

For most effective execution, keep the trunk stable and bring the knees as close to the chest as possible. Doing this produces greater shortening and stronger muscular contractions of the abdominal muscles.

Seated Knee Up abs Exercises
Muscles Involved

Primary: Rectus Abdominis

Secondary: Obliques, Quadriceps, hip flexors (iliopsoas, rectus femoris).

Execution Technique
  1. Sit on the edge of a flat bench, legs hanging down with knees slightly bent, and grip the bench behind you.
  2. Lean backward and raise your legs a little off the floor, keeping them straight and together.
  3. Raise your knees up toward your chest, keeping your legs together.
  4. Lower your legs back down until your heels almost touch the floor.
Tips
  • Keep your back straight and your feet off the floor.
  • Make the seated leg raise more difficult by holding a dumbbell between your feet.
  • Lean back slightly so that your torso makes a 45- to a 60-degree angle with the bench.

12. Barbell rollout

The barbell roll-out is one of the best abs exercises that utilize a barbell in the place of an ab roller. It is best performed with a barbell that has rotating collars and is considered more difficult than other ab roller variations.

Many lifters may not be able to perform a single rep at first, but once they can perform these for reps, they’ll be rewarded with a seriously strong core.

Barbell rollout
Muscles Involved

Primary: Rectus Abdominis, hip flexors (iliopsoas, rectus femoris).

Secondary: Obliques, Quadriceps, Rhomboids, Latissimus Dorsi, Pectoralis, Posterior Deltoid. Erector Spinae

Execution Technique
  1. Kneel on the floor in front of a loaded barbell and grab the barbell with an overhand, shoulder-width group.
  2. Your arms should be straight and your torso fairly upright in the start position.
  3. Allow the bar to roll forward as far as possible with just your knees and toes touching the floor while you maintain your grip on the bar.
  4. The goal is to be as flat as possible in the finish position, with your torso and upper legs parallel with the floor and hovering just a couple of inches above it.
  5. Then reverse the motion to pull the bar back toward your knees until your body is upright again. Repeat for as many reps as possible.
Tips
  • Squeeze your abs and glutes throughout the movement for stability.
  • Move within a comfortable range of motion. You should not strain your lower back.
  • Do not allow your hips to sag at any point during the movement.

Conclusion

For anyone, who is interested in building abs muscles and gaining strength, these abs exercises are highly recommended. It not only allows for targeted lower abs muscle development, but also provides overall abs muscle development. It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.

Thanks for reading, enjoy your lower abs exercises!

Stay Fit, Life a Happy and Healthy Life

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