3 Great Lower Abdominal Exercises For a Well-Defined Six Pack

Posted by: Robert Swilley

Whether you are a professional bodybuilder, an elite athlete, or even just an average Joe a ripped set of abs is something you definitely aspire to own. If you have already started your journey to achieve washboard abs I can probably guess that you have spent countless hours laid on the floor killing your back by doing hundreds and hundreds of regular crunches or other ab exercises, right?

You may already be happy with the progress of your upper abs, but your lower abs feel left out, unworked, and don’t seem to be improving, right? Well, the reason for this is because you are probably disregarding important lower ab exercises which should be done in proportion with your upper ab exercises such as the ever famous crunch!

lower abdominal exercises

If your lower abs are a weak point then don’t fret as I will be going over some exercises that will help harden, define, and strengthen those lonely muscles. Before we talk more about the ab exercises to improve your lower abdominals, you need to know the importance of your diet.

The hips and lower abs are one of the hardest parts of the body to shed unwanted fat from, and what is the point in having ripped abs if you can’t see them? The only way to make your newly made abdominals visible is to implement a proper balanced diet and a good cardio routine. Doing so will help burn that fat build up, revealing all your hard work, in the form of Spartan like abs!

Generally speaking, any abdominal exercise, or even any resistance exercise you do will work your lower abdominals to some extent as they are a part of your core muscles which are used when doing everything, but to specifically target your lower abdominals and to see some real changes, you need to start adding some exercises that really target the lower abs.

Any abdominal exercise which is done by moving your upper body tends to work your upper abdominals, and any exercises which use your legs tend to target your lower abdominals, so spending hours doing crunches will only do so much. Below are a few great lower abdominal exercises which, when done correctly will be sure to give you the results you desire:

#1. Bent-Knee Hip Raise

This exercise is a great workout for your lower abs, but it is also easy to do (The technique is easy to perform, but you will definitely feel the burn). To start, lie down on your back on a mat or the floor, place your hands by your sides and have your knees bent out in front of you. You can start by having your feet on the floor, but after the first repetition, make sure your feet stay at least two inches of the floor to place stress on your abdominals.

To perform the exercise, you simply raise your hips of the floor, fetching your bent knees to your chest, holding for two seconds before lowering your hips back to the ground. Remember to keep your knees bent and your feet off of the floor. Complete this exercise as many times as you can until failure.

Bent-Knee Hip Raise - Step 1 Bent-Knee Hip Raise - Step 2 Bent-Knee Hip Raise

Primary Muscle: Abs
Secondary Muscle: None
Equipment Type: Body Only

#2. Lying Leg Raise

Another simple lower abdominal exercise which is great for targeting your lowest part of your abdominals is the lying leg raise. To get in the set up position, lay flat on your back on an exercise mat or a soft floor (soft floors will prevent back injury), and slightly lift your shoulders and feet off of the floor. Be sure to keep a small bend in your knees, as keeping your legs straight requires a lot more flexibility and will take your focus away from your abdominals.

Using your abs, and keeping the rest of your body still and steady, raise your legs to a 30 degree angle (approximately) and then lower them back down, making sure they don’t touch the floor. Once again, complete this exercise until failure. 

Flat Bench Lying Leg Raise - Step 1 Flat Bench Lying Leg Raise - Step 2 Flat Bench Lying Leg Raise

Primary Muscle: Abs
Secondary Muscle: None
Equipment Type: Body Only

#3. Exercise Ball Pull-In

This exercise requires an exercise ball, preferably a large one, which can be purchased from any fitness store or online for a few dollars. Using the exercise ball, begin in a push-up position and place your shins on top of the ball. Be sure to keep your back completely straight, pulling your knees in towards your chest, allowing the ball to roll forward under your ankles.

Be sure to contract your abs at the peak of the movement and then straighten your legs, rolling the ball back to the starting position. Do as many repetitions as you can.

Exercise Ball Pull-In - Step 1 Exercise Ball Pull-In - Step 2 Exercise Ball Pull-In

Primary Muscle: Abs
Secondary Muscle: None
Equipment Type: Body Only

These three lower abdominal exercises will greatly help you in your quest to achieve well-defined abdominal muscles. Make sure you give 100% effort when completing these exercises, as overloading your abdominals with stress is what makes them bigger and more defined.

A quick word of advice before you begin is to breath! Never hold your breath whilst doing any exercise, especially abdominal exercises. Breathing will supply your muscles with oxygen, helping you work harder and longer. Perform these exercises slowly for best results. Think quality over quantity. Keep doing these exercises consistently, and you will not be disappointed. Good luck!

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