top of page
Signup. Be Informed!

Your Personalized Path to Well-Being

Thanks for submitting!

  • Writer's pictureEditor

Level Up Your Core: 13 Killer Lower Ab Exercises for Home or Gym

Updated: Jan 19

Your Ultimate Guide to Lower Ab Workout. Learn the best moves to sculpt a rock-solid core, get rid of your muffin top, and reduce your waistline.


Workout for Lower Abs

The "core" — or the set of muscles connected by tendons and other fibrous bands beneath your stomach, back, and hips—is responsible for practically all your daily movements. 

Cultivating a strong core helps reduce back pain, improves posture, and reduces the risk of injury from sports like golf, tennis, or football, as well as everyday activities like lifting heavy objects, playing with kids, and even sitting cross-legged and leaning forward. 


The way to achieve a robust, sculpted core is by upping your game and increasing the intensity of the workout for your lower abs. If you only do regular crunches for your lower abs, then you'll need to step it up a notch. 


Your rectus abdominis is the longest muscle in your body and one of the most visible. It's what gives you that classic six-pack look. It also helps with almost every other movement in your body. So, it's important to carve out time for calisthenic abdominal workouts to achieve an even stronger core. 


There are many different types of core workouts for the lower abdomen, each targeting a specific part of the abdominal region or testing a different set of muscles within this area. But some are better at sculpting these muscles than others. The great news is that no matter what level of fitness you are currently at, there is an effective workout plan for everybody. So, if you want ripped abs, read on for the top-best workout for lower abs.


Beyond the Six-Pack: Unlocking the Hidden Benefits of Lower Ab Exercises


Sure, sculpted abs might be the Instagram-worthy reward, but the benefits of strengthening your lower abs go far beyond aesthetics. These powerhouse muscles, including the deep-lying transverse abdominis, act like a natural corset, stabilizing your spine, improving posture, and reducing back pain. 


This translates into everyday benefits like standing taller with confidence and feeling comfortable even after hours spent sitting. For athletes, a strong core enhances balance, coordination, and power, boosting performance in everything from running to weightlifting. So, while you chisel those lower abs, remember that you're building a foundation for a stronger, healthier, and more resilient you.


A study published has lso covered the hidden benefits of core strength, including improved posture, reduced back pain, and enhanced athletic performance.


Equipment-Free Fitness: Sculpting Your Core with Nothing But Your Willpower


Ditch the expensive gym memberships and bulky equipment! This lower ab workout is your passport to sculpted abs, sculpted on your terms. No fancy machines, no hefty price tags – just your body weight and the determination to unlock your inner core warrior. Whether you're a budget-conscious fitness enthusiast or simply enjoy the freedom of home workouts, these exercises empower you to achieve results without breaking the bank. So roll out your mat, unleash your inner athlete, and get ready to build a rock-solid core, one rep at a time!


Lets Dive 13-Best Workouts for Lower Abs


1-Reverse Crunch


Reverse Crunch is a type of workout for the lower abdomen that uses your hip flexors to work your abs. It's a great workout for toning and tightening the lower portion of your stomach, which can help you flatten your tummy and get rid of love handles. Perfect ab exercise for women.


Additional Resource: A detailed guide on proper form and variations of the reverse crunch, including its effectiveness for targeting lower abs.


workout for lower abdomen-Reverse Crunch

Best Way to do 


Many beginners are confused as to how to do the reverse crunch. Following are the few steps that help to start with reverse crunch:


  • The basic movement is to lie flat on the floor with your knees bent and feet flat on the floor, too. 

  • Next, you lift your head and chest off the floor by crunching up and squeezing your abs. 

  • You should keep your back flat on the ground as you lift, so it's important to make sure that you're already in position before starting this move. 

  • From this position, you need to slowly sit back down in order to engage your hip flexors. 

  • Aim to hold this position for 3-5 seconds at a time. Repeat these moves ten times in total.


Mistakes to Avoid


  • Curving your spine repeatedly has the potential to injure you in any exercise, so you must be careful when performing this workout move. 

  • You must also be careful if you have a pre-existing back condition. It's not suitable for those who suffer from lower back pain. 

  • In addition to ensuring that your legs are at a 90-degree angle to the floor, gym trainers' recommendation includes exhaling as you contract your lower abs. Hold your breath at the top of the movement, then slowly roll back through the spine to the beginning position. 

  • You can also engage your glutes and press your hands into the mat while performing reverse crunches. It is also a good idea to work your abdominal muscles harder as you struggle to stay upright using only your core.


2-Scissors


Pilates Scissors is a type of Scissors exercise that uses the body as a tool to help strengthen the core muscles. Pilates Scissors work on the abdominal muscles, which are responsible for supporting the body in a sitting position, as well as the back and spine. Pilates Scissors focus on strengthening these muscles. The goal of the Pilates Scissors workout is to build a strong core so that the body can support itself in all positions.


Watch the video explaining the proper execution of the scissors exercise and its benefits for core stability and lower abdominal engagement.



Best Way to do


  • Typically done in the center of a mat. Get a suitable mat for this workout, preferably a thick but firm mat. 

  • Pilates Scissors are performed by lying on your back with your arms extended straight out, and legs extended straight up in the air. 

  • Bring your legs together and then spread them out again until they’re at right angles. 

  • Then, bring your knees up toward your chest and hold for one second. Then, please bring them back down and repeat five times with a long pause at each end position. 

  • Your goal is to keep the core tight throughout all movements. These exercises can be done with one arm or two, but it’s recommended to do both sides from start to finish.


Mistakes to Avoid


When you’re performing the scissors exercise in Pilates, you must keep your neck protected at all times. Your neck should be completely stable when you roll backward, and you must not move it either way. To balance your legs on your shoulders, you should use your pelvic muscles for support.


3-Bird-Dogs


The bird-dog is an abdominal muscle, lower back, and glute-strengthening bodyweight exercise. You will use your weight as resistance during this exercise, which requires only a mat. It can be performed anywhere that has a comfortable place for your hands and knees and extra space to extend your arms and legs. Your core muscles will be used to maintain your balance as you perform this activity.


Bird-Dogs-best workouts for lower abs

Best Way to do


  • Place both hands and both knees on the floor in a quadruped position. Maintain shoulder girdle stability by pressing away from the floor. Keep the abs drawn in. Posture in a neutral position.

  • Start with your hands placed under your shoulders and your knees under your hips. Slowly reach one arm, and the opposite leg with toes pointed away from the body.

  • To maintain a straight line, reach for the wall as you reverse the pattern. Sweep the hand and knee into position as you reverse the pattern. 

  • Repeat with the other side.

Mistakes to Avoid


  • The purpose of this exercise is to teach the proper activation of the core in order to build a resilient spine and safeguard the lower back. Don't forget to engage your core!

  • As we build stability, there is nothing stable about unintentionally rotating the spine, especially when weight is applied.

  • In addition to strengthening the core, you can focus on strengthening the deep neck flexors and stabilizers while performing this exercise by retracting your chin. People who perform this activity often neglect the position of their cervicothoracic junction. By pressing your tongue to the roof of your mouth just behind your teeth, you can enhance the activation of these muscles.

4-Dead Bugs


A dead bug is a supine abdominal exercise that builds core strength and stability. The exercise is named after the position of a dead bug. This is a beginner exercise for lower abs. In other words, you perform this exercise while lying down. 


By targeting the abdominals and back muscles and even strengthening your arms and legs, this lower ab workout is particularly suitable for everyone. Furthermore, owing to the multiple options it provides, this move is suitable for everyone.


A scientific research paper has also explored the activation of core muscles during the dead bug exercise and its impact on spine stability.


Dead Bugs beginner exercise for lower abs

Best Way to do


  • Lie on the ground with your shoulders and lower back relaxed. 

  • Allow your shoulders should descend away from your ears as you do so. With your fists facing each other, lift your hands so your elbows are higher than your shoulders. 

  • Lift your legs so that your knees are directly over your hips. 

  • Slowly lower your right arm and left leg until they are just above the ground on an exhale. Please return them to the starting position on an inhale. 

  • Repeat for the other side.


Mistakes to Avoid


Moving too quickly is one of the major errors that people make in a dead bug workout. This is not required. Hence, speed and momentum are not necessary.

Complete the first phase of the right leg and left hand before moving to the other side.


When performing a dying bug exercise, maintain perfect core stabilization by going slow and steady. If you go too fast, the torso shifts, and stability is lost. To help with this, use a stability ball between your hands and feet. However, you can only hold the ball when not using more than two extremities simultaneously.


5-Mountain Climbers


A mountain climber is the best at-home ab workout to tone your lower abdomen and leg muscles and improve your cardiovascular fitness, tone your abs, Improve your posture, reduce your risk of injuries, and Improve your mood. 


This mountain climber exercise is effective for nearly every muscle group in the body, as well as providing a cardio boost to your workout. You will feel as though you are running against the floor.


mountain climber best at-home ab workout

Best Way to do


  • Start in a push-up position with your hands shoulder-width apart and your feet together. The plank position can be the starting point.

  • Raise your right foot off the ground and bring your knee toward your chest.

  • Return to the starting position and repeat with your left leg.

  • Continue alternating legs for the desired number of repetitions.

  • For beginners, 15-20 sets and 25-30 sets for the advanced fellows.


Mistakes to Avoid


  • Not maintaining a strong plank position throughout the entire exercise

  • Not keeping the hips level and square to the ground

  • Letting the knees collapse inward instead of keeping them in line with the hips and shoulders.


6-Yoga Boat Pose (Navasana)


The Navasana, or boat pose, is a yoga asana that requires balancing and is centuries old. The term Navasana comes from the Sanskrit words Nava, meaning boat, and asana, meaning posture. The pose mimics the shape of a boat, with your arms and legs acting as sails and oars.


yoga boat pose

Best Way to do


  • Start in a seated position with your knees bent and feet flat on the ground.

  • Place your hands on the ground behind you, fingers pointing away from your body.

  • Slowly lean back, keeping your core engaged as you do so.

  • Once you’re leaning back as far as you can comfortably go, lift your feet off the ground and extend your legs out in front of you.

  • Hold this position for a few deep breaths, then slowly lower your feet back to the ground and come back to a seated position.

Mistakes to Avoid


  • Not engaging your core muscles.

  • Not maintaining a strong and stable spine.

  • Letting your knees drop too far inward.

  • Letting your hips drop too far downward.

  • Not keeping your breath steady and even.


7-Pilates Hundred


Pilates is a core workout that can be done at home swiftly, helps to improve your flexibility, strength, and endurance. The Pilates Hundred is a great and easy workout for lower abs and can also help to improve your overall fitness level.


This exercise starts by lying on your back with your knees bent and your feet flat on the floor. You will then raise your head and shoulders off the floor and reach your arms toward your feet. You will hold this position for a count of 100.


This exercise can be challenging, but it is a great way to work your entire body. If you are new to Pilates, be sure to start slowly and increase the number of repetitions as you become more comfortable with the exercise.


pilates hundred core workout at home

Best Way to do


  • Start by lying on your back on a mat with your legs in the air and your arms by your sides.

  • Engage your core by drawing your belly button in towards your spine.

  • Lift your head and shoulders off the mat, keeping your neck long and your chin level with your chest.

  • Pump your arms up and down, keeping your elbows straight and your shoulders down away from your ears.

  • Breathe in for five counts and out for five counts as you pump your arms.

  • Continue for 10-20 repetitions.

Mistakes to Avoid


  • Not exhaling on the effort - exhale on the effort and inhale on the return

  • Not keeping the abdominals engaged - keep the abdominals engaged throughout the entire exercise

  • Not keeping the back flat - keep the back flat throughout the entire exercise

  • Not keeping the legs straight - keep the legs straight throughout the entire exercise


8-V-Sits


V-sits is the best exercise for the core. This involves sitting in a v-sit position for as long as possible. Keep your shoulders down and back, and sit up tall. Your arms should be straight, and your palms facing down. You can do sets of 10 to 30 seconds at a time. Keep your head relaxed and your eyes closed. 


Avoid looking at the clock while you are in the v-sit position. You can lower or raise the resistance on the V-sit handles to increase or decrease intensity. You can do v-sits while walking or standing up or during any other activity that allows you to stay upright for long periods. 


As your spine stretches towards the sky in a V-sit, feel your deep-lying transverse abdominis ignite, drawing your navel inwards and sculpting a powerful core from within. It also helps improve balance and coordination by keeping your body upright for extended periods.


best exercise for core

Best Way to do 


  • Contract your abdominal muscles and engage your core as you slowly lift your legs to a 45-degree angle with your torso. 

  • Your spine and core should remain straight and strong as you reach forward toward your shins or straight forward. 

  • Do not round your shoulders forward as you perform the movement. 

  • Maintain a deep breathing pattern as you breathe normally. Do not hold your breath as you perform the movement. 

  • As you become more powerful, hold the V-shaped position for a longer period. 

  • Return slowly to your starting position as you continue to use your abdominal muscles. 

  • As you near the floor, stop and hold the position for a few seconds. 

  • To begin the movement, slowly return to your starting position.

  • 20 to 25 times repetition is recommended. 


Mistakes to Avoid


  • Wave your Arms: When executing a V-sit, the most frequent error is raising your legs and back while swinging your arms up. Using your arms reduces the efficiency of the workout on the core muscles. To begin, keep your arms at your side. When you lift, keep your arms parallel to the ground as they were. When lifting, do not point your fingers at your toes; rather, keep your arms parallel to the ground.

  • Bending your Back: It is safer for your back to maintain a straight line from your lower back to your neck and head. Maintain a straight line throughout the move from the beginning position. During the V-sit, rounding your back and shoulders is one of the most common mistakes. When performing a V-sit, the back and legs should form a V at the top. 

  • Bending your back forward rather than keeping a straight line from the lower back up to the neck and head takes away the focus on the core and puts more emphasis on the lower back, which makes the exercise less effective. 


9-Slider pike


If you are searching for how to brace your core perfectly, the Pike Abs workout is a great way to target your lower abs and obliques. Out of the many benefits of the Slider Pike abs workout, it improves core strength, better balance and stability, and increased muscular endurance. This, in fact, is a calisthenic abdominal workout that helps to improve your posture and reduce your risk of injuries. 


Some people also find that the Slider Pike abs workout helps to improve their breathing and helps reduce stress levels. This type of workout can also help to improve your flexibility and range of motion.


slider pike brace your core perfectly,

Best Way to do 


  • To do a pike abs workout, start in a plank position with your feet together and your hands on the ground. 

  • Then, raise your hips and bring your knees up to your chest. 

  • Hold for a few seconds, and then return to the starting position. 

  • Repeat for 10-15 reps.


Mistakes to Avoid


Not focusing on your form.

One of the most common mistakes people make when doing the slider pike exercise is not focusing on their form. This can lead to several problems, including a poor range of motion, incorrect body alignment, and injuries. 

 

Not using a full range of motion.

Another mistake people make when doing the slider pike exercise is not using a full range of motion. This can limit the benefits you get from the exercise and may even lead to injuries. 


Not using proper breathing techniques.

Another mistake people make when doing the slider pike exercise is not using proper breathing techniques. This can lead to a poor range of motion and may even cause you to feel dizzy or lightheaded.


It's not warming up properly.

One final mistake people make when doing the slider pike exercise is not warming up properly. This can lead to a poor range of motion and may even cause you to feel dizzy or lightheaded.


10-Flutter kicks


Flutter kick exercises help to target the lower abs, glutes, and thighs. They are also a great way to increase core stability and strength. Additionally, swimmers use flutter kicks to propel their bodies forward. To get a strong and toned lower body, including flutter kicks in your workout routine, would be of great advantage. It is also a great cardio workout.


Flutter kick exercises

Best Way to do 


  • Lie faceup on the floor with your legs extended

  • Keep your hands tucked under your glutes. 

  • Lift your body off the floor and repeat the motion, kicking your legs up and down.

  • Please do it for 30 seconds and repeat.


Mistakes to Avoid


  • Breathe properly, as that can give rise to several complications.

  • Do the flutter kick movement to avoid any back injury or strain by positioning your lower back on the ground all the time.

  • Make sure that you feel the strain in your core and not your leg muscles while doing this exercise.


11-Tuck Jump


A tuck jump workout helps improve lower abs, balance, and coordination by improving the function of the hips, thighs, and glutes. This is a calisthenic abdominal workout that can help reduce the risk of injury in the lower extremities. 


It can also improve your muscle performance by increasing the rate of muscle contraction and power output. Ultimately, this can help to improve your overall athletic performance.


Tuck jump

Best Way to do

  • Start by standing with your feet shoulder-width apart and your knees slightly bent.

  • Swing your arms back and forth to help build momentum, then jump up off the ground and tuck your knees into your chest.

  • As you reach the peak of your jump, extend your legs back out and land on the balls of your feet.

  • Immediately jump back up and repeat the movement for 10-12 repetitions.


Mistakes to Avoid


  • Not using enough momentum – You need to generate enough momentum to get your feet off the ground and tuck your knees into your chest.

  • Not tucking your knees high enough – Tuck your knees as high as possible into your chest to ensure you get the full benefits of the exercise.

  • Landing with your knees bent – When you land, make sure your knees are slightly bent to absorb the impact and protect your joints.


12-Dragon Flag


The dragon flag is a calisthenics and gymnastics move that primarily works the abs and core muscles. The move is performed by lying supine (on your back) on the ground and holding on to something sturdy for support, then lifting your legs and torso off the ground and holding them in a straight line. It is a good workout for lower abs that improves your muscle performance dynamically.


 dragon flag

Best Way to do


  • Lie on your back on the ground and place your hands on the ground beside you.

  • Raise your legs and hips off the ground so that your body forms a straight line from your head to your feet.

  • Hold this position for as long as you can.

  • To return to the starting position, lower your legs and hips back to the ground.


Mistakes to Avoid


  • Not keeping the hips level

  • Letting the knees collapse inwards

  • Arching the back

  • Not keeping the shoulders square


Abs are Made in the Kitchen (Too!): Fueling Your Lower Ab Journey


fitness food

Let's be real: sculpted abs are a team effort. While these killer exercises will have your core singing, don't underestimate the role of your diet. Think of it as providing the building blocks for your six-pack masterpiece. Filling your plate with whole foods like lean protein, fruits, veggies, and healthy fats ensures your body has the nutrients it needs to build and tone those muscles. 


Ditch the processed sugar and unhealthy fats; they're more like saboteurs to your ab dreams. Remember, it's not just about restriction; it's about fueling your body for success. So, nourish it with the good stuff, and watch your lower abs emerge as the true champion they are!


Pro tip: Don't forget hydration! Water is your core's best friend, helping to flush out toxins and keep your muscles happy. So, keep that water bottle handy and chug your way to a stronger, fitter you!


Final Words


If you're hoping to score a set of six-pack abs, you will have to work for it. Lower abs exercises are a great way to target the often difficult-to-tone lower abdominal muscles. By incorporating a few of these moves into your regular workout routine, you can start to see results. 


Just remember to keep at it – abs are made in the kitchen and the gym! So there you have it – a few lower abs exercises to get you started on your journey to a six-pack. Remember, consistency is key when it comes to any workout routine. So make sure to keep at it, and don't forget about your diet! With a little hard work and dedication, you'll be on your way to achieving those enviable abs in no time.

68 views0 comments

Comments


Abstract Lights

We'd Love To Hear How You Found This Post | Your Thoughts Count!

If you're interested in tailored content for your blog, let's team up! Share your thoughts, and let's create together.

bottom of page