These Lower Ab Workouts Will Eliminate Unwanted Body Fat
Lots of women and men endlessly look for the best lower ab workouts that can help them get rid of that unwanted hanging stomach fat and although you might look for something like “lower ab exercises”, there isn’t really such a thing as “lower abs” or “upper abs”.
Quite simply, your abs are one wall of muscle stretching across your entire mid section and joining at the pelvic area.
The good news is that your searching is finally over! The exercises listed here will allow your to really burn away that belly with every rep because they’re really good at targeting all of the areas of your abdominal muscles.
An interesting thing to note is that with all of these power moves you’ll find a note on how to get the most out of each exercise by literally thinking about it.
Hull University found in a study of theirs that greater muscle activation occurs when subjects focused and thought about their muscles working and moving.
This can all lead to greater strength development over a period of time so don’t simply do the moves like a robot. Really focus.
There’s quite a bit of flexibility when it comes to how you fit these lower ab workouts exercises into your regular workout or fitness routine.
You can either do the entire ab workout on non consecutive days three to four times a week or just select the exercises you like best and do those ones after doing your cardio work.
You can even add them into your normal weight lifting routine.
For each exercise follow the recommended number of reps and sets and take no longer than 60 seconds of rest before doing the next set.
There’s nothing else you need except a yoga mat or regular towel.
Lower Ab Move #1 – 90 Degree Static Press
If you’re looking for a way to get in some additional ab work as a stand alone exercise or for a terrific way to really get your mid section fired up at the start of your workout program then this is the exercise you want to do.
How it’s done: Keeping you feet flexed, lie on you back and make a 90 degree angle with your knees and hips. Straighten your arms, placing your hands on your thighs. Take in a deep breathe and while breathing out keep your entire core tight, making sure your lower back stays firmly against the floor while pressing your hands and thighs into one another. It’s important to note that your legs should remain fixed throughout this movement. Simply hold this position for 1 second and relax. Do 3 sets of 10 repetitions.
Increase the difficulty: Combine the pressing of your hands and thighs into one another with lifting your head and shoulders off the ground during the pressing part of the exercise. Relax and return to the starting position with your upper body completely against the floor as you inhale.
Mind-muscle pointer: When squeezing your abs in this lower ab workouts exercise try to imagine yourself getting into a pair of skinny jeans where you “zip” your muscles from your lower abdominal region to your navel.
Lower Ab Move #2 – Resisted Single Leg Stretch
This exercise is pretty similar to the previous static press but makes the move more challenging by having you extend your legs.
How it’s done: Keeping both feet flexed again, lie down with your back on the ground and bring both knees to your chest. Place your interlocked fingers on your right thigh and straighten your left leg so that it becomes parallel with the ground. Curl your upper body off the floor by lifting your head and shoulders and looking at your legs. Just as you did in the static press exercise, press your hands against your right thigh as you tip your pelvis and your knee moves into your chest. Your interlocked hands will be increasing resistance for your legs. Change legs and repeat the moves so that your hands are now pressing against your left thigh and your right leg in now extended and parallel to the ground. This counts as one rep. Try and do 3 sets of 10 reps.
Increase the difficulty: Instead of one leg being parallel at a time, keep both legs straight at the start and use your hands to press the top of your thigh as you alternate pulling in one leg, doing a scissor motion as your change to the other leg.
Mind-muscle pointer: Focus on using only your abs to bring your leg into your chest as you push against your thigh. Concentrate on feeling all the added tension in your abdominal region and not on your hip flexors or thighs.
Lower Ab Move #3 – U-Boat
Don’t underestimate the power that a small movement like this can bring to your lower abdominal region.
How it’s done: Sit on the ground with your feet flat on the floor and your knees bent and tilt your upper body backwards so that your forearms are flat on the ground. Keep your toes pointed as you tighten your core and simultaneously raise your legs to form 90 degrees.
Keep both hips on the floor as you slowly move both legs to the left side of your body. Bring your legs back down and move the to the right side of your body while maintaining the 90 degree angle with your knees and imagine you’re writing an upside down letter ‘U’ with your knees. That makes one rep. Try and do 20 repetitions in total, switching sides every time.
Increase the difficulty: If you really want to make this exercise even harder than it already is, simply extend your legs instead of making a 90 degree angle with your knees. For maximum difficulty just straighten your legs completely. This will make this move a real killer in your lower ab workouts.
Mind-muscle pointer: Deepening your breathing can make quite a difference. Inhale when moving your legs from one side and down and exhale as you bring them up but imagine you’re trying to make your navel touch your spine.
Lower Ab Move #4 – Reverse Plank Hover
This exercise may look simple but it shouldn’t be underestimated. It really packs a punch as it not only makes your entire core work that much harder but it will also engage practically every other muscle in your body.
How it’s done: Sit on the floor with your legs out in front of you and your hands at your sides with your fingers pointing straight ahead. Tighten your core and push against the ground so that your butt lifts off the ground by a few inches.
Keep a slight bend in your knees and let your heels keep in contact with the floor. Breathe in and pull your abdominal muscles towards your spine. Then, as you breathe out, completely straighten your legs and attempt to get your hips behind your shoulders just a little.
Hold this position for 1 second and then bend at the knees again as you slowly return to the starting position. This is 1 repetition. Do 3 sets of 10 repetitions for this lower ab workout routine.
Increase the difficulty: Keep your hips in the air between reps instead of letting the rest on the floor for the entire set duration.
Mind-muscle pointer: Use your abs to move and lift your hips during the entire exercise. Your arms are only used for stability.
Lower Ab Move #5 – Criss Cross Lift and Switch
Double your waist slimming results with this two in one Pilates inspired exercise.
How it’s done: You’ll need to lie down once again with your back on the floor. Life both your legs up and keep them together forming a 90 degree angle with your body.
Looking up from the floor you should see your feet facing the ceiling. Cross your right leg over the left one and tighten your core as you breathe in and lower your legs to form a 45 degree angle with the ground.
Now as you breathe out you should pull your legs backwards and over your head like doing a crunch for your lower abs. Use your arms just as a support.
Hold this position for just a second and slowly unroll your body back to the starting position with your legs together and feet pointing to the ceiling. This is one repetition. Try to go for 3 sets of 10 reps. This is a very taxing and effective movement in your lower ab workouts repertoire.
Simplify this move: If this move is too difficult to do the first time around or the first few times take your time to build up your strength by getting into the 90 degree starting position and lowering your legs toward your head and trying to lift your hips a couple inches off the ground. Immediately lower your hips and count that as one rep.
Mind-muscle pointer: Throughout this entire exercise you should maintain tension on your abdominal muslces. To make it easier, think of the previous example of zipping yourself into a pair of skinny jeans as you raise your legs overhead.
Lower Ab Move #6 – Inching Elbow Plank
This exercise looks a bit strange but it will have your abs on fire.
How it’s done: Start off on the floor in regular plank position with your hands interlocked and your feet about shoulder width apart or slightly wider.
Keeping your legs as straight as possible throughout the movement begin by slowing inching your feet towards your hand one step at a time.
You’ll basically only be moving your toes for most of the “walking”. You’ll end up in a pike position with your elbows and feet fairly close together and your butt up in the air.
Reverse the whole movement by “walking” back and returning to the starting position. This is one rep so aim to do 3 sets of 5 repetitions in this lower ab workouts routine.
Increase the difficulty: There are two ways to make this more challenging. One way is to do more sets like 10 instead of 5. Another way is to take larger steps instead of inch steps so that your hips are raised even higher in the pike position.
Mind-muscle pointer: As always, your abs should be nice and tight throughout the entire set so think of pulling your abdominal wall tighter and closer to your spine with every step.
Lower Ab Move #7 – Full Plank Passé Twist
This regular plank variation is a great addition to this list which will really help in targeting your oblique muscles.
How it’s done: Get into a regular plank position keeping your feet together. Bring your right knee toward your chest and at the same time, turn hips and make your knee point to the left as far as possible.
Also end with your right foot at the back of your left knee. You’ll notice that you also need to pivot on your left foot as you turn at the waist.
Reverse the movement and return to the starting plank position and repeat with your left side. This will count as one rep. Aim to do 3 sets of 10 repetitions.
Mind-muscle pointer: Imagine that only your abdominal muscles are pulling your knee towards your chest and across your body. Maintain a tight core throughout the set.
Lower Ab Move #8 – Frog Press
How it’s done: To start this move lie on your back and while keeping your heels together, pull your feet toward your chest so that your knees bend and point away from your body like a butterfly.
Curl your head and shoulders off the ground and point your arms towards your butt and keep the parallel to the floor.
Now holding this position, straighten your legs in a 45 degree angle keeping them together and bringing your feet back toward your chest with your knees in a butterfly shape. This makes one repetition. Aim to do 3 sets of 10 repetitions.
Increase the difficulty: You can either push your legs out to an angle lower than 45 degrees to increase the leverage and the difficulty of this exercise or you can keep your legs together and completely straight throughout the movement and skip the butterfly position and just repeatedly raise and lower them but making sure to keep your back in contact with the floor at all times.
This is going to burn a lot but the results will be worth it. Add this movement to your lower ab workouts today.
Mind-muscle pointer: Make sure that it’s your abdominals that are doing almost all the work during this exercise as you raise and lower your legs.