Get you Dream Summer Bod with these Lower Ab Workout

These lower abs exercises will make you ripped, and give you something to show off…

Maintaining a strong core is crucial because it strengthens your lower back, improves your posture, and helps stabilize your entire body. Because nearly all bodily movements originate in the core, strengthening these muscles will expand your range of motion while also protecting you from injury while doing daily duties.

Of course, some people desire flat, washboard abs for cosmetic reasons but struggle to achieve their six-pack aspirations. Standard crunches aren’t enough to get the entire definition, so change up your practice.

Some people target the lower abdominal area, sometimes known as the “lower-abs,” with exercise. However, because the “lower abs” are not a muscle group, you cannot always isolate this area during an exercise. The lower abdomen is simply the lower end of the rectus abdominis. This muscular sheath runs from the bottom of the rib cage to the pubic symphysis. When you exercise the rectus abdominis, you work the entire muscle, not just the bottom or upper end.

However, you may still push yourself by working the rectus abdominis in different ways. Lower abs exercises involving the legs and hip flexors are examples of this. When you perform these lower abs exercises, you may notice that the bottom half of your abdominal area becomes more active.

Begin with these 10 lower abs exercises that will strengthen your entire core while targeting the area.

1. Scissor Kicks 

• Lie on your back with your legs outstretched in front of you. 
• Put your hands at your sides, palms down. Alternately, bend your elbows such that your upper torso is elevated off the ground. 
• Press your lower back into the mat to engage your core. 
• Lift both legs 6 to 12 inches off the ground or at a 45-degree angle. 
• Lower one leg toward the floor while lifting the other leg up, keeping your core firm and neck relaxed. 
• This is the beginning of the “scissoring” motion.

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2. V-sit

• Begin by sitting with your feet and hands on the floor.
• Lift your legs to an extended posture while squeezing your core, forming a 45-degree angle with your torso.
• Throughout the activity, maintain proper core posture and a strong spine, and avoid rounding the shoulders. Reach your arms straight ahead or up toward your shins, whichever feels more comfortable for your body. It’s natural to hold your breath, but keep breathing.
• Begin by keeping this position for several seconds or until your body becomes fatigued. You will keep the position for extended periods as you become more acclimated to the movement.
• Return to your starting posture with caution, keeping your abdominal muscles engaged.
• Hold the position for a few seconds before lowering your body to the floor.
• This movement should be repeated 20 to 25 times.

3. Reverse Crunch 

• Bring your legs to a tabletop position while lying face up, bending your knees and stacking them above your hips. Bend your elbows, so they point out to the side, or lay them next to your body on the floor, with your hands behind your head. 
• Lift your shoulders off the floor by using your abs. This is where you will begin.
• Slowly lift your hips off the floor, pushing your knees in toward your chest, with your abs engaged.
• Return your hips and legs to the beginning posture with caution.
• Execute two to three sets of eight to ten reps.

4. Straight Leg raise 

• Lie faceup with your arms at your sides and your hands on the floor.
• Brace your core and steadily lift your straight legs off the floor, bringing them to a 90-degree angle.
• Return your legs to the floor slowly.
• Repeat for another 30 seconds.
• If you have lower back problems, avoid this activity and instead attempt this pull-up bar version.
• Brace your core and lift your legs off the floor to hip height while holding a pull-up bar. (Beginners can bend their knees; advanced lower abs exercises can keep their legs straight and pivot at the hip for a more challenging workout.)
• Lower your legs slowly back to the starting position.
• Repeat for another 30 seconds.

5. Forearm plank 

• Place your forearms on the floor, elbows aligned beneath your shoulders, and arms parallel to your body at around shoulder width. 
• To steady your body, press your toes into the floor and squeeze your glutes. 
• Your legs should also be working; avoid locking or hyperextending your knees. 
• You can either keep the move going or step your feet out one at a time for a more difficult challenge.

6. Mountain Climbers 

• Begin in a high plank posture, with your palms flat on the floor, your hands shoulder-width apart (or wider), and your shoulders stacked over your wrists. Your legs will be extended, and your core will be engaged.
• Draw your right knee to your chest while tightening your core.
• Return to the beginning position by bringing your left knee to your chest as quickly as possible.
• Repeat this movement in an alternate pattern while moving quickly.
• Avoid curving your back; instead, keep it flat to work your core. It is acceptable to move more slowly to retain the appropriate form.
• This lower abs exercise can also be done with a twist to activate the oblique muscles.
• If you’re just starting out, aim for 15 to 20 consecutive mountain climbers. Work for sets of 25 to 30 for those who are more advanced.

7. Rolling plank 

• Begin in a low plank stance with your forearms propped up.
• Hold the position for 10 seconds.
• Stack your feet and roll onto your right elbow.
• Hold a side plank position for 10 seconds, focusing on your obliques.
• Stack your feet as you roll back through the center and onto your left elbow.
• Hold the position for 10 seconds.
• Continue to alternate for 30 seconds, maintaining your core engaged and your hips from dropping.

8. Alternating Straight-Leg Jackknife

You activate a range of core stabilizing muscles, including the obliques, by alternating this lower abs exercise on either side.

• Lie flat on your back with your arms and legs extended. 
• Take a deep breath in and exhale while contracting your abs and raising your right leg to the ceiling and your opposing left arm to touch your right foot. 
• Slowly lower yourself back down, then repeat on the other side such that your opposing hand touches your opposite foot.

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9. Heel Tap

• Lie faceup with your arms at your sides and your hands on the floor.
• Keep your calves parallel to the floor by bending your knees.
• Lower your contracted feet forward gradually until your heels barely touch the floor.
• Squeeze your abs to assist in returning your feet to the beginning position.
• Repeat for another 30 seconds.

10. Slider Pike

• Take some sliders, coasters, or towels and place them under your feet.
• Begin in a high plank with both feet on the sliders.
• Squeeze your low abs and draw your feet in toward your hands, raising your hips to the ceiling in a pike position.
• Push your feet out slowly to return your back to the starting position.
• Repeat for another 30 seconds.