The Only Lower Ab Workout You Need For A Strong Core
SQUATWOLF
Summary
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.
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
How can I make my lower core stronger?
To strengthen your lower core, focus on targeted exercises like leg raises, mountain climbers, and planks. These moves challenge the deep abdominal muscles that support posture and balance. Consistency and progressive overload are key—slowly increase reps and sets over time. Combining strength training with a clean diet helps reduce belly fat, revealing stronger lower abs. Don’t forget mobility and stability work for long-term core strength.
Which exercise is best for lower abs?
Leg raises and reverse crunches are among the most effective exercises for hitting the lower abs. These movements isolate the lower part of the rectus abdominis and promote muscle activation without straining the lower back. For best results, perform them with control, avoid using momentum, and pair them with fat-burning cardio to get definition. Scissors and flutter kicks also work great as add-ons.
Why are lower abs so hard to get?
The lower abs are difficult to develop because they are a common area for fat storage, especially in men. Even if the muscles are strong, they stay hidden under fat unless body fat percentage is lowered through diet and cardio. Additionally, most people focus on upper ab exercises and neglect lower ab-specific movements. Consistency, calorie control, and core-focused training are essential for visibility.
Do ab workouts strengthen your core?
Yes, ab workouts can significantly strengthen your core—but only when they include a variety of movements that target all parts of the midsection. Planks, leg raises, and twists help engage your obliques, transverse abdominis, and rectus abdominis for total core strength. A strong core improves posture, balance, and functional performance in all forms of physical activity, from lifting to running.