When it comes to core training, most people tend to focus on the upper abs or just do endless crunches hoping for a six-pack. But if you’re ignoring your lower abs, you’re missing a crucial piece of the puzzle. Lower ab muscles not only define your midsection but also support posture, improve balance, and reduce the risk of injuries.
So if you're ready to ignite your core and target those stubborn lower abs, this article is your go-to guide. Let’s dive into the 7 best lower abs exercises that’ll help sculpt, strengthen, and shred your core.
Why Focus on Lower Abs?
Your abdominal muscles are part of your core, and while it's impossible to spot-reduce fat, you can target specific muscles for strength and definition. The lower abs are notoriously difficult to develop because:
- They tend to store more fat (especially in men).
- They’re harder to engage than upper abs.
- Most workouts don’t isolate them effectively.
But with the right exercises and consistent effort, you can absolutely build a strong, chiseled lower core.
Warm-Up: Don’t Skip This Step
Before jumping into the main exercises, take 5–10 minutes to warm up your body. Try a mix of:
- Jumping jacks
- High knees
- Dynamic leg swings
- Plank hold
Warming up preps your muscles and joints, increases circulation, and reduces injury risk.
1. Leg Raises
Why It Works:
Leg raises are a classic lower ab move. They engage your lower abs more than crunches and also improve hip mobility.
How To Do It:
- Lie flat on your back, legs extended.
- Place your hands under your glutes.
- Keeping legs straight, lift them to a 90° angle.
- Slowly lower back down without touching the floor.
Reps: 3 sets of 12–15 reps
Pro Tip: Don’t swing your legs. Controlled motion is key.
2. Reverse Crunches
Why It Works:
This move lifts your hips off the ground and directly hits the lower abs.
How To Do It:
- Lie on your back with knees bent at 90°.
- Hands by your sides or under your lower back.
- Bring your knees toward your chest, lifting your hips off the floor.
- Lower back down slowly.
Reps: 3 sets of 10–12 reps
Pro Tip: Focus on squeezing your abs at the top.
3. Mountain Climbers
Why It Works:
A full-body cardio move that targets lower abs and torches calories.
How To Do It:
- Start in a plank position.
- Drive one knee to your chest, then switch quickly.
- Maintain a steady rhythm.
Duration: 3 rounds of 30–45 seconds
Pro Tip: Keep your hips low and back straight to really feel the burn.
4. Flutter Kicks
Why It Works:
This isometric burner targets your lower core and builds muscular endurance.
How To Do It:
- Lie flat, hands under your glutes.
- Lift legs off the floor about 6 inches.
- Alternate kicking legs up and down like a swim flutter.
Duration: 3 rounds of 30 seconds
Pro Tip: Don’t let your lower back arch—engage your core throughout.
5. Hanging Leg Raises (or Captain’s Chair)
Why It Works:
One of the most effective lower ab exercises. You’ll need access to a pull-up bar or captain’s chair.
How To Do It:
- Hang from a bar or support yourself on arm pads.
- Keep legs together and raise them up to 90° or higher.
- Lower with control.
Reps: 3 sets of 8–10 reps
Pro Tip: Avoid using momentum. Control every rep.
6. Scissor Kicks
Why It Works:
Similar to flutter kicks, but with a crossing motion that adds a twist to fire up your obliques and lower abs.
How To Do It:
- Lie on your back with legs extended.
- Raise legs slightly above the ground.
- Cross one leg over the other in a scissor motion, alternating sides.
Duration: 3 rounds of 30–45 seconds
Pro Tip: Keep your head and shoulders lifted for an added core challenge.
7. Plank with Hip Dips
Why It Works:
This variation of the plank hits your entire core, especially the lower abdominals and obliques.
How To Do It:
- Start in forearm plank.
- Slowly dip your hips to one side, then the other.
- Keep your body in a straight line.
Reps: 3 sets of 10 dips per side
Pro Tip: Keep movements controlled and avoid dropping your hips too fast.
Bonus Tips for Visible Lower Abs
Let’s be real: you can’t crunch your way to a six-pack. Even the best lower abs workout needs to be paired with:
✅ A Clean Diet – Focus on whole foods, lean protein, and reduce processed sugars and alcohol.
✅ Consistent Cardio – Burn excess fat with HIIT, walking, or steady-state cardio.
✅ Hydration & Sleep – Crucial for recovery and fat loss.
Final Thoughts: Stay Consistent, Stay Strong
Training your lower abs isn’t about doing hundreds of reps—it’s about quality over quantity. Start slow, focus on form, and build your way up. Combine these 7 exercises with a healthy lifestyle, and you’ll start seeing results in your lower core.
Remember: The goal isn’t just aesthetics—it’s strength, posture, and functional fitness.