Health

24 Lower Abs Exercises That Will Set Your Heart On Fire

24 Lower Abs Exercises That Will Set Your Core on Fire
24 Lower Abs Exercises That Will Set Your Core on Fire

There are countless ways to work your abs but usually the toughest to find lower abs exercises. The upper abs and obliques seem to get all the love from many typical workouts, while the Lower Abs Exercises are significantly harder to hit.

For the record, we don’t technically have “upper abs” and “lower abs.” When people refer to either, they are only talking about different areas of the rectus abdominis. This muscle runs vertically from your breastbone to your pelvis on either side of your abdomen. That is what you think of when you imagine six-pack abs. But it is possible to activate mainly part of the rectus abdominis, for example, the lower part, while the upper part cools mainly. The movement you perform will determine which part of the muscle (and the rest of your core, for that matter) is involved and whether you do a Lower Abs Exercises or an upper abs workout instead.

It’s important to work all of your abdominal muscles, including targeting the lower part of the rectus abdominis. If part of your heart is weak, it can cause other areas to be overactive as they try to do more of the work, says Jason Loebig, a NASM certified personal trainer and founder of Live Better. Your hips and your lower back, especially if you spend a lot of your sitting position, are particularly vulnerable to taking control, and ultimately straining.

Also Read: All You Need To Know About The Daily Yoga Benefits

“Due to poor sitting posture for long periods, the hip flexors and lower back can suffer,” Loebig explains. “A strong core, especially the ability to maintain a little tension in the abs while sitting, helps relieve tight hips and lower back pain by keeping the spine and pelvis in the right position,” he says. So, even if you have strong upper abs and obliques, it’s important to strengthen your lower abs to make sure your core is doing all the work it should.

Loebig recommends a simple breathing exercise to familiarise yourself with the location of your lower abdominals and how to start engaging them along with the rest of your core. “Start lying on your back and breathe deeply into your stomach. Your right hand over your chest, and your left hand over your belly, your left hand should move up-down. Every time you exhale, you want to engage your abs as if you were going to take a punch in the gut.

It starts to warm your heart up, so you can do the real work no matter what type of abdominal exercises you do.

Here are some of the best lower abs exercises for making your entire heart work more efficiently. Add a couple of these to your regular workout, or chain four to five to create your own personalized Lower Abs Exercises.

The example below is explained by Cookie Janee, a background investigator, and Air Force Reserve security forces specialist. Amanda Wheeler, Licensed Strength and Conditioning Instructor and Fitness Strength Co-Founder, an online women’s training organization is representing the LGBTQ community and its allies.

Crystal Williams, a group fitness instructor and a trainer who teaches at New York City’s residential and commercial gyms.

There Are 24 Lower Abs Exercises

1. Dead Bug

Dead Bug

Dead Bug

  • Lie face-up with your arms extended towards the ceiling and your legs in a stable position (knees bent 90 degrees and stacked on your hips). It is a starting position.
  • Slowly stretch your right leg straight out, and let your left arm drop over your shoulders. Hold off the ground a few inches at both. Squeeze your ass and keep your heart engaged with your lower back sunk into the floor for the whole time.
  • Bring your arm and leg back to the starting position.
  • Repeat on the other side, extending your left leg and right arm.

2. Jackknife

Jackknife

Jackknife

  • Lie faceup with your legs spread and arms laid out on the floor above your head, holding them close to your ears. Contract your abs to hit the floor with your bottom. This is the starting point.
  • Point your toes, pinch your thighs together, strengthen your glutes, and raise your legs and upper back off the ground simultaneously, stretching your hands out to touch your feet is so that your body forms a V.
  • Keep your heart engaged as you slowly fall back to your starting spot.

3. Mountaineer

Mountaineer

Mountaineer

  • Start with a high surface, palms flat on the floor, hands apart shoulder-width (or wider if this is the way you normally do push-ups), shoulders raised over your wrists, legs spread out, and the trunk engaged.
  • Engage your core and bring your right knee towards your chest.
  • Return to the starting position and immediately bring your left knee to your chest.
  • Continue to alternate by moving quickly.
  • Make sure to keep your trunk engaged and your back flat throughout. If you have to slow down to keep in shape, that’s great.

4. Scissor Switch

Scissor Switch

Scissor Switch

  • Lie faceup with your legs straight and your arms extended above your head.
  • Extend your right leg so that it is perpendicular to the floor. Bring your hands behind your right leg, pull it toward your face, and curl your shoulder blades off the floor. Lift your left leg off the ground a few inches.
  • Switch legs, lower your right leg so that it is level a few inches off the ground, and pull your left leg towards you.
  • Continue to change legs.

5. Plank Hop

Plank Hop

Plank Hop

  • Start on a high surface, with palms flat on the floor, hands apart shoulder-width (or wider if that’s the way you normally do push-ups), shoulders raised above your wrists, legs spread, feet together, and trunk engaged. This is the starting point.
  • Engage your abs and contract your quads to hold your legs together as you move your feet forward and to the side, toward your right elbow.
  • Jump your feet back to start, then jump your feet forward and to the left, bringing your knees towards your left elbow.
  • Jump your feet together. It’s 1 repetition.
  • Continue to alternate sides. Start at a slow pace and focus on the form. You can speed up the jumps as you feel more comfortable with the movement.

6. Crab Toe Touch

Crab Toe Touch

Crab Toe Touch

  • Lie down on the concrete; knees bent, feet flat and together. Place your hands behind you, your body facing your fingertips.
  • When you kick your right knee, raise your hips off the mat, and connect your right foot with your left.
  • Your Lower leg and arm to the starting position, then repeat the movement with the other hand and leg. This is one rep.
  • Continue to alternate sides.

7. Plank Jack

Plank Jack

Plank Jack

  • Start with a high plank with flat palms on the floor, hands apart shoulder-width, shoulders raised slightly above your wrists, legs spread out behind you, core and engaged glutes.
  • Jump your feet out and in (like jumps). Try not to let your bottom and hips rock back and forth as you hop your feet.
  • Continue for a while.

8. Reverse Crunch

Reverse Crunch

Reverse Crunch

  • In the tabletop place, lie face up with your legs (knees bent 90 degrees and stacked on your hips). Place your hands behind head with your elbows bent and pointed to the sides (as shown), or rest your arms on the floor next to body more stability. Curl your head off the floor using your abs. This is the starting point.
  • Engage your abs and roll your hips gently into the deck, pulling your knees up to your shoulders.
  • Slowly lower your hips and legs to the starting position. This is one rep.

9. Twist Mountaineer

Mountain Climber Twist

Mountain Climber Twist

  • Start with a high surface, palms flat on the floor, hands apart shoulder-width (or wider if this is the way you normally do push-ups), shoulders raised over your wrists, legs spread out and the trunk engaged.
  • Engage your core and bring your right knee to your left elbow.
  • Return to the starting position and immediately bring your left knee to your right elbow.
  • Continue to alternate by moving quickly.
  • Make sure to keep your trunk engaged and your back flat throughout. If you have to slow down to keep in shape, that’s great.

10. Pilates 100

Pilates 100

Pilates 100

  • Lie face-up with your legs spread out and arms behind you on the concrete.
  • Lift both legs towards the ceiling and lower them halfway so that they form an angle of about 45 degrees.
  • Curl your back, and raise your arms off the floor a few inches, holding your palms down.
  • Pump your arms a few inches up and down as you inhale for five counts, then exhale for five counts.
  • Repeat this breathing pattern ten times (for a total of 100 breaths) while maintaining the position.

11. Laying The Boat

Boat Pose

Boat Pose

  • Sit up straight on the concrete, with your legs bent and your feet flat.
  • Keep your legs together, raise them off the floor slowly, until they form an angle of 45 degrees with your torso. Engage the whole heart, keep the back flat, and lean on your tailbone.
  • You can keep the knees bent (like in the photo) or straighten them for more challenge.
  • Extend your arms out in front of you, parallel to the floor. If you feel like you need the extra support, place your hands on the floor under your hips.
  • Hold it here.

12. Half-Burpee

Half Burpee

Half Burpee

  • Start with a deep squat with your legs about shoulder-width apart, toes slightly turned, chest lifted, and hands in front of your chest. This is the starting position.
  • Reach out to place your hands on the floor below your shoulders.
  • Hit your legs straight behind you so that you are on a high plank.
  • Quickly jump your legs back and lift your chest back to the starting position. This is one rep.

13. Warrior’s Balance

Warrior Balance

Warrior Balance

  • Stand up on your left foot, and raise your right leg in front of your body to hip height. Bend your elbows in such a way that your hands are near you. This is the starting point.
  • Pivot the hips forward and straighten your arms forward while raising your right leg behind you. Keep your standing leg bent slightly as your body turns parallel to the floor.
  • Stop for a second and then reverse the movement to get back to starting. This is one rep.
  • Do some reps on the right leg, then switch legs and repeat.

14. Core Winding

Core Winding

Core Winding

  • Lie face-up with your arms extended above your head, resting on the floor.
  • Float your arms up so that your wrists are directly over shoulders, and begin to slowly curl your spine up and off the floor, starting at your shoulders and ending lower back.
  • Curl up into a seated position, then continue to curl your torso onto your legs, keeping your torso tight the entire time.
  • Reverse the movement to come back down to the floor, descending from the lower back to your shoulders. This is one rep.

15. Glider Mountain Climber

Glider Mountain Climber

Glider Mountain Climber

  • Start with a high plank, palms flat on the floor, hands shoulder-width apart (or wider if that’s how you usually do push-ups), shoulders stacked above your wrists, legs outstretched, and the trunk engaged. Place your toes on a set of gliders or two towels. This is the starting position.
  • Engage your trunk and sink your right foot into the ground as you slide it and bring your right knee to your chest.
  • Slide your foot back to return to the starting position and immediately slide your left foot to bring your left knee to your chest.
  • Continue to alternate by moving quickly.
  • Make sure to keep your trunk engaged and your back flat throughout. If you have to slow down to keep in shape, that’s great.

16. Body Saw

Body Saw

Body Saw

  • Put your toes on a set of skates or towels, then step into a forearm plank with your forearms on the floor, elbows directly under your shoulders, hands facing forward, so your arms are parallel and legs extended behind you. Tuck in your tailbone and engage your core, buttocks, and quads. It is a starting position.
  • Slowly push off with your forearms and elbows to slide the gliders or towels towards the wall behind you. Move as far as you can without losing core engagement. Don’t let your hips sag.
  • Slowly pull up with your arms and elbows to return to the starting position. It’s 1 repetition.

17. Bicycle Crunch

Bicycle Crunch

Bicycle Crunch

  • Lie face-up with your legs on a table (knees bent 90 degrees and stacked on your hips). Place your hands behind your head with your elbows bent and pointing to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
  • Rotate to bring your right elbow to your left knee while simultaneously straightening your right leg.
  • Next, twist to bring your left elbow to your right knee, simultaneously straightening your left leg. It’s 1 repetition.
  • Continue to alternate sides. Go at a slow, steady pace so you can twist and feel your abs working.

18. Flutter Kick

Flutter Kick

Flutter Kick

  • Lie face-up with your arms on the floor by your sides. If your lower back needs extra support, you can place your hands just under your button on each side.
  • Engage your abs and lift both legs about 6 inches off the floor. Keep your lower back flat on the floor. If it’s too difficult, bring your legs a little higher.
  • Kick your feet (as if you were swimming freestyle) for a set amount of time.

19. Pike Glider Board

Glider Plank to Pike

Glider Plank to Pike

  • Start with a high plank, palms flat on the floor, hands shoulder-width apart (or wider if that’s how you usually do push-ups), shoulders stacked above your wrists, legs outstretched, and the trunk engaged. Place your toes on a set of gliders or two towels. This is the starting position.
  • Engage your trunk and sink your feet into the ground, sliding both feet towards your hands. By doing this, your butt will prick up towards the ceiling. Try to keep your legs as straight as possible.
  • Pause for a second at the top, then slowly slide your feet back to the starting position. This is one rep.

20. Leg Lifting

Leg Lift

Leg Lift

  • Lie face-up with your legs extended and your arms on the floor by your sides. If your lower back needs extra support, you can place your hands just under your button on each side. This is the starting position.
  • Slowly lift your legs towards your face, keeping them together and stopping when they are roughly vertical.
  • Then slowly lower them back to the floor. Make sure you keep your back flat on the floor. If you’re having trouble with this or if you feel the tension in your lower back, don’t lower your legs that low.

21. Butterfly Sit-Up

Butterfly Sit-Up

Butterfly Sit-Up

  • Lie faceup with the soles of your feet together, and knees bent at your sides. Cross your arms across your chest (as shown) or reach them above your head. This is the starting position.
  • Using your abs, roll your body until you are sitting up straight and your elbows are touching your thighs. This is one rep.
  • Slowly descend back to the starting position and immediately continue into the next rep.

22. Leg Lift With Hip Tip

Leg Lift With Hip Tip

Leg Lift With Hip Tip

  • Lie face-up with your legs extended and your arms on the floor by your sides. If your lower back needs extra support, you can place your hands just under your button on each side. This is the starting position.
  • Slowly lift your legs towards your face, keeping them together and stopping when they are roughly vertical.
  • At the top, tilt your hips up (toward your stomach) an inch or two. Your buttocks will lift off the ground a little. Bring your hips back to the floor.
  • Then slowly lower your legs to the starting position. Make sure you keep your back flat on the floor. You are having trouble with this, or if you feel the tension in your lower back, don’t lower your legs to the floor. This is one rep.

23. High Knees

High Knees

High Knees

  • Stand up straight with your feet hip-width apart.
  • Keep your chest lifted and your abs tight as you quickly bring your knees up to your chest, one at a time.
  • Swing your arms, focusing on gripping your hands from hip height to chin height in rhythm with your knees.
  • Move as fast as you can for a set amount of time.

24. Down Dog Abs

Down Dog Abs

Down Dog Abs

  • Start with the dog facing down, hands shoulder-width apart, buttocks lifted back and toward the ceiling, legs straight, arms outstretched, back flat, and head between arms. Lift your right leg into the air to enter Down Dog Split.
  • Bend your right knee and bring it back toward your right elbow, shifting your torso into a plank position as you do. Take a break, then extend your right leg towards Down Dog Split.
  • Then bring your right knee under and through your torso towards your left elbow. Take a break, then extend your right leg towards Down Dog Split. This is one rep.
  • Do some reps on one leg, then repeat on the other leg.

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