13 Effective Lower Ab Workouts You Can Do Anywhere
Updated March 2024
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The lower abdominals or “lower abs” are a common trouble area for many people. Maintaining a strong core is important to stabilize your body, improve your posture, and even strengthen your lower back.
Fortunately, there are several effective exercises that can help strengthen this area, no matter where you are. Whether you're at home, at the gym, or on the go, these 13 lower ab exercises will help you achieve your fitness goals.
Anatomy of the Lower Abs
The rectus abdominis is a long, flat muscle located in the front of the abdomen, running vertically from the pubic bone to the ribcage. It is commonly referred to as the "six-pack muscle" due to the characteristic appearance of its tendinous intersections that form the abdominal "lines."
The lower part of the rectus abdominis, also known as the “lower abs,” is involved in movements such as trunk flexion, bringing the chest towards the legs, and providing stability and balance in the core. The rectus abdominis works in conjunction with other abdominal muscles, such as the internal and external oblique muscles, as well as hip flexors, to provide overall stability to the trunk and spine.
How Do You Target Your Lower Abs?
To target the lower abs, it's important to include exercises that work the rectus abdominis, such as leg raises, reverse crunches, and bicycle crunches, into your fitness routine. However, it's crucial to maintain a balanced approach to working the entire core, including the upper and lateral abdominal muscles.
13 Lower Ab Exercises
Remember to warm up and stretch before starting any exercise routine, and consult with a doctor if you have any health concerns. For each exercise, as you build strength, add more reps or time.
Also, if you are choosing to only exercise at home, be sure to consider our list of recommended at-home workout equipment (affiliate link) to add variety and resistance to your routine!
1. Leg Raises
Leg raises work muscle groups throughout your whole body, including the rectus abdominis, hip flexor muscles, hamstrings, and lower back muscles. If you want to try a more advanced variation, consider attaching ankle weights or trying the hanging leg raise.
How to perform:
Lie on your back with your arms at your sides.
Slowly raise your legs until they are perpendicular to the ground.
Lower your legs back down to the starting position, but stop just before they touch the floor.
Recommended sets and reps:
Repeat for 12-15 reps or for 30 seconds
2. Reverse Crunches
This is a great exercise to be included in a core circuit or a full-body workout. It is effective for beginners and easier on your neck and back!
How to perform:
Lie on your back with your legs bent and raised off the ground.
Bring your knees toward your chest, lifting your hips off the floor.
Lower your legs back to the starting position, but stop just before they touch the ground.
Recommended sets and reps:
Repeat for 12-15 reps
3. Plank
There are multiple variations to the plank, and if you’re not able to start with a full plank, that’s okay! You can progress by leaning against a wall or table or even leaving your knees on the ground to build strength.
How to perform:
Start in a push-up position, but rest on your forearms instead of your hands.
Keep your body in a straight line from head to heels and engage your core.
Recommended sets and reps:
Hold the position for 30-60 seconds
4. Alternating Leg Lift
The alternating leg lift is very similar to leg raises, but it introduces a new type of challenge.
How to perform:
Lie on your back with your legs extended.
Alternately raise one leg and lower the other.
Recommended sets and reps:
Repeat for 12-15 reps for each leg
5. Russian Twists
The Russian twist is a core exercise that works your abdominal muscles, especially your transverse abdominis as well as your internal and external obliques. You can add difficulty to this by holding a weight in your hands as you twist and progress by adding additional weight.
How to perform:
Sit on the floor with your legs bent and raised off the ground.
Twist your torso to the right and then to the left, reaching your hands down by your sides.
Recommended sets and reps:
Repeat for 12-15 reps on each side
6. Bicycle Crunches
The bicycle crunch is an intermediate version of the basic crunch. It is great for training your abs through rotation.
How to perform:
Lie on your back with your hands behind your head and keep your core engaged.
Alternately bring one knee towards your chest while reaching out with the opposite elbow.
Recommended sets and reps:
Repeat for 12-15 reps on each side
7. V-Ups
This exercise is more advanced, but it is a killer exercise that you don’t want missing from your regular routine!
How to perform:
Lie on your back with your arms and legs extended.
Simultaneously lift your upper and lower body off the floor, reaching for your toes.
Lower your body back to the starting position.
Recommended sets and reps:
Repeat for 12-15 reps
8. Mountain Climbers
Mountain climbers work your upper and lower body as well as your core, adding cardio and total body strength exercise to your workout. To make it a little easier, feel free to start with your arms on a bench or table rather than on the floor.
How to perform:
Start in a push-up position.
Alternately bring one knee towards your chest, like you're running in place.
Recommended sets and reps:
Repeat for 12-15 reps on each side
9. Hanging Leg Raises
Hanging leg raises are among the best exercises for targeting the lower abs while working out your entire core. This exercise also builds excellent forearm and grip strength. Consider it an advancement from traditional leg raises or alternating leg raises.
How to perform:
Hang from a pull-up bar with your hands shoulder-width apart.
Raise your legs until they are perpendicular to the ground.
Lower your legs back down to the starting position, but stop just before they touch the floor.
Recommended sets and reps:
Repeat for 12-15 reps
10. Flutter Kicks
Flutter kicks are an exercise that works the muscles of your core, specifically the lower rectus abdominal muscles, plus the hip flexors.
How to perform:
Lie on your back with your hands under your lower back for support.
Raise your legs slightly off the ground and alternately kick them like you're swimming.
Recommended sets and reps:
Repeat for 12-15 reps on each side
11. Side Plank
Side planks protect your spine, strengthen your core without stressing your back, and improve your balance.
How to perform:
Lie on your side with your feet stacked and one elbow directly under your shoulder.
Raise your hip off the ground, forming a straight line from head to heels.
Hold for time and repeat for the other side.
Recommended sets and reps:
Hold the position for 30-60 seconds on each side
12. Knee Tucks
Knee tucks are a bodyweight core exercise that emphasizes your abs and hip flexors.
How to perform:
Start in a push-up position.
Bring one knee towards your chest and then return to the starting position.
Recommended sets and reps:
Repeat for 12-15 reps on each side
13. Sit-ups
Sit-ups are a traditional core exercise that improves core strength, balance and stability, flexibility, and posture, and they can even reduce the risk of back pain and injury.
How to perform:
Lie on your back with your legs bent and feet flat on the floor with your hands behind your head.
Sit up and then lower yourself back down.
Recommended sets and reps:
Repeat for 12-15 reps
Other Ways to Tone Your Lower Abs
1. Eat in a Caloric Deficit
The only way to reveal your abs is by reducing the layer of fat covering them. This can be done by following a healthy diet and reducing caloric intake. Check out this article on 7 Low-Calorie Healthy Dessert Recipes to Help You Lose Weight.
2. Follow a Regular Workout Routine
Being consistent is vital to seeing results! If you need some help with cardio workouts, be sure to read this article on The Best Beginner Cardio Workouts and Their Benefits.
3. Get Enough Sleep
Sleep is important for recovery and muscle growth. Aim for seven to nine hours of quality sleep per night and a regular sleep schedule.
4. Stay Hydrated
Staying hydrated is important for fitness because it accomplishes the following:
Regulates Body Temperature: Water helps regulate body temperature during exercise, especially during intense physical activity.
Supports Physical Performance: Adequate hydration helps muscles work effectively and efficiently, leading to improved physical performance.
Aids in Recovery: Water helps the body recover after exercise by flushing out waste products and replenishing lost fluids.
Maintains Healthy Joints: Adequate hydration is important for maintaining healthy joints and preventing injury.
Supports Mental Function: Dehydration can lead to fatigue, headaches, and decreased mental clarity, which can impact overall performance and motivation.
Enhances Weight Loss: Drinking water before and during meals can help with weight loss, as it helps fill the stomach and reduce overall calorie intake.
It is important to drink plenty of water before, during, and after exercise to maintain optimal hydration levels and support overall health and fitness. Aim for at least eight cups of water per day, and adjust based on individual needs and physical activity level.
5. Keep Stress Levels Under Control
Stress management is important for fitness for several reasons.
Cortisol Release: Chronic stress leads to the release of cortisol, a hormone that increases belly fat and decreases muscle mass.
Decreased Motivation: Stress can lead to decreased motivation and a lack of interest in exercise and healthy eating.
Impaired Sleep: Chronic stress can lead to disrupted sleep, which can negatively impact energy levels and athletic performance.
Decreased Immunity: Stress can also weaken the immune system, making it harder to recover from injury and illness.
Increased Cravings: Stress can lead to increased cravings for unhealthy foods, which can negatively impact overall health and fitness.
Mental Health: Chronic stress can negatively impact mental health, leading to depression and anxiety, which can further impact motivation and overall well-being.
It is important to find healthy ways to manage stress, such as exercise, meditation, and deep breathing, to help maintain overall health and fitness.
Final Thoughts
Remember to warm up and stretch before starting, always listen to your body, and avoid pushing yourself too hard. Consider incorporating cardio and a balanced diet to see results. Now that you understand that nutrition also plays a huge role in having visible lower abs, check out this article on 5 Nutrition Basics Everyone Needs to Know to help you on your journey.
Frequently Asked Questions
Which ab workout is best for lower belly fat?
The only way to reveal your abs is by reducing the layer of fat covering them. This can be done by following a healthy diet and reducing caloric intake. You can focus on ab-specific exercises to help strengthen and build your abdominals.
How do you get lower abs fast?
Getting lower abs fast requires a combination of diet and exercise. Here are some tips to help you reach your goal:
Reduce Body Fat: The only way to reveal your abs is by reducing the layer of fat covering them. This can be done by following a healthy diet and reducing caloric intake.
Focus on Ab-Specific Exercises: Incorporate exercises that target the lower abs, such as leg raises, reverse crunches, and bicycle crunches.
High-Intensity Interval Training (HIIT): Incorporate HIIT into your workout routine, which has been shown to be effective in burning fat and building muscle.
Stay Consistent: Stick to a consistent workout routine, incorporating ab-specific exercises and HIIT, to see results.
Get Adequate Sleep: Sleep is important for recovery and muscle growth; aim for seven to nine hours of quality sleep per night.
Avoid Processed Foods: Avoid processed foods, sugar, and unhealthy fats, and focus on eating whole, nutrient-dense foods.
It is important to remember that results may vary, and there is no quick fix for getting lower abs. It requires a combination of consistent effort and patience to see progress.
How can I workout my lower abs at home?
You can use all of the exercises described in this article using just body weight or limited equipment so you can work out at home or anywhere!
This article has been reviewed by our editorial board and has been approved for publication in accordance with our editorial policy.
