Summary
To achieve defined abs, especially the elusive lower abs, you need more than just targeted exercises. While lower ab workouts strengthen your core and improve posture, diet plays a crucial role in reducing fat to reveal the muscles beneath. A combination of exercises along with consistency and proper nutrition, is key to building a strong, toned core.
If you are reading this you are probably interested in building defined abs or having an eight-pack. Yes, an eight-pack, a serious and impossible feat for most. A lower ab workout is not the only thing you need. Sorry to be the bearer of bad news, but there is more to abs than just exercising.
While many ab workouts and exercises work on your upper abs and obliques, the lower abs are trickier. They are tricky because your lower abs are your body’s storage point.
The rectus abdominis is one muscle, a muscle that runs from your midsection to your pelvis. This area stores fat for emergency use. Your body needs a constant supply of energy.
The body being built for survival after generations of evolution, stores fat in this area just in case.
Therefore, you need more than just a comprehensive ab workout to show off abs. Diet plays a major role when gunning for washboard abs. The fat content in your body needs to be reduced in order to show these intricate muscles.
Apart from looking like you just auditioned for the role of Spartacus, you’ll be packing some serious strength. Doing a lower ab workout will strengthen your core like nothing else.
Why You Need To Do A Lower Ab Workout
Our bodies are mostly sedentary. This lifestyle can lead to a lot of issues. One of them is bad posture. Slouching is bad, but having a weak core has a similar effect.
Tom Donaldson, head coach at Orangetheory Fitness Wandsworth, says “due to our modern lifestyle, a large percentage of the population suffers from an anterior pelvic tilt: where your pelvis is rotated forward, forcing your spine to curve”.
So, doing a lower ab workout helps to strengthen your core. This in turn helps to return your pelvis into its neutral position. When you have a strong core, you are providing essential stability to your spine and pelvis.
This is extremely important for athletes and professional weightlifters who put a lot of physical pressure on their body. Without further ado, lets start our effective lower ab workout.
Lower Ab Workout: Exercises
Mountain Climbers
Source: Pop Sugar- Get on your fours and in a sprinting position
- Position one foot beneath your waist and the other back
- Shoulders should be aligned with your hands
- Now, swap positions of your feet
- Keep your hips and spine still
- Slow down the movement for a more intense burn in your lower abs
Heel Tap Crunch
Source: The Lavender Lifestyle
- Lie down on your back
- Bend your knees
- Make sure your heels are near to your glutes
- Now, exert pressure on the core and with your right hand touch your right heel
- Next, touch your left hand with your left heel
Scissors
Source: Workout Walls- Lie on your back
- Place your hands behind your head
- Keep your head and shoulders off the ground
- Now, exert pressure on your abs and lift your legs off the ground
- Alternate one leg up and down just like a pair of scissors
Straight Leg Raise
Source: Mens Heath- Lie on your back
- Place your hands next to your sides
- Exert pressure on your core
- Now, lift your legs up
- Bring them up to 90 degrees
- Make sure your legs stay straight through the movement
Rollup
Source: Very Well Fit- Lie on your back
- Make sure your legs are straight on the ground and knees are together
- Now, lift your arms up
- Brace your core and lift yourself up to a sitting position
Side Planks
- Lie on your left or right side
- Your upper body should be up
- Support your upper body by your forearm
- Brace your core and raise yourself till you form a straight line going up
- Hold this position
- Finally, roll over and do it with the opposite side
Lower Ab Workout: Key Takeaway
Building a gnarly set of abs is not just about lifting weights and doing the right exercises, your diet matters just as much. Working on abs just like forearms requires more finesse and dedication. With the right routine and consistency, you can achieve your fitness goals.
FAQs
What exercise is best for lower abs?
The best exercises for targeting lower abs include mountain climbers, leg raises, and heel tap crunches. These exercises focus on engaging the lower portion of the rectus abdominis and help in strengthening the core. Incorporating them consistently into your workout routine, along with proper nutrition, can lead to visible results.
How do I tone my lower belly?
To tone your lower belly, focus on a combination of lower ab exercises, such as scissors and straight leg raises, alongside a balanced diet to reduce fat. It's important to create a caloric deficit to reveal the muscle definition. Additionally, incorporating full-body workouts and staying consistent will help you achieve a toned lower belly.
Are lower abs harder to get?
Yes, lower abs can be more challenging to develop because they tend to store more fat compared to the upper abs. Achieving a defined lower belly requires both targeted lower ab exercises and a disciplined diet plan. Consistency in both workout and nutrition is key to getting visible results in this area.
Do squats work lower abs?
While squats are primarily a lower body exercise, they do engage your core, including the lower abs, to help stabilize your body during the movement. However, squats alone won’t target the lower abs as effectively as specific exercises like leg raises and mountain climbers. For a well-rounded core, it's best to combine squats with lower ab-focused exercises.
