Working out your lower abs trifecta can be fun. With a little bit of hard work and balanced diet, you can have the abs that you have been dreaming of.
Given below are a few exercises that will help you get a strong lower core, tightened muscles of the belly and a deep v-cut for the men.
Concept of Lower Abs Trifecta
The lower abs form the lower part of the combination of rectus abdominis, also known as the six-pack muscles and the lower external obliques. It is important to remember that fat in this part of the body is the first to come back when you do not follow a balanced diet. It takes rigorous exercising to shed off this extra bit of fat.
Some of the most commonly used exercise techniques for the lower abs include TRX bands, pull-up bars, weights and exercise balls. Starting at a lower difficulty level for practice you can gradually upgrade as you gain strength.
Given below are sets of different lower abs exercises that need to be one back to back. These form the Lower abs trifecta
Lower Abs Trifecta Exercise #1
1. Abs Pulse Ups
- Lie on your back on an open floor space or a weight-lifting bench to start with. Place your hands under your hips if you are lying on the floor. If you are doing this exercise on a bench then put your hands under your head to give a deep stretch.
- Next, tighten your core and raise your legs keeping them at an angle of 90 degrees to your body.
- Squeeze your lower abs and butt and push your legs upwards with your hips, thereby entering the “pulse” position. Do not bend your legs.
- You need to hold for 0.5 second and then gradually lower and touch your butt with the bench for a brief moment. Repeat the pulsing motion for another set. 15 reps of this exercise with a dumbbell in the middle of your feet will help you to lose weight faster and improve the growth of your abs.
2. Reverse Crunches
- Lie on your back keeping your legs in the tabletop position. Put your hands behind the head if you are lying on a bench.
- Contract your lower abs without moving your upper back. Lift your butt off the floor at the same time and bring your knees towards your head, in an inward direction.
- Just as your knees reach the chest-height, hold for half a second and then return back to the starting position.
- Do 12-20 reps of this exercise and to increase the difficulty level you can put a dumbbell in between your feet when you crunch inward.
3. Abs V Hold
- Lie on your back. While contracting your ab muscles raise your upper body and legs simultaneously, to form a V-shape, as shown in the picture. The angle between your legs and torso should be 45 degrees.
- Your legs should be straight and you must maintain a strong posture throughout this exercise. You can either hold your knees with your hands while you stay in this position as long as you can or you can keep your hands in the air.
- Slowly come back to the starting position.
The whole set of 3 exercises shown above should be done 3 times.
Lower Abs Trifecta Exercise #2
4. Swiss ball crunch with weights
- Lie down with your back on a Swiss ball.
- Crunch up as you hold a dumbbell on your chest.
5. Kneeling Ab wheel roll out
- Kneel down on a mat and hold an ab wheel.
- Roll in the forward direction while maintaining a tight torso. Bring your hips in the forward direction with your arms reaching away from you.
- Next, pull back as you contract your abs.
6. Standing anti-rotation press
- Stand perpendicular to a cable stack. As you bring the handle toward your stomach, you need to stand with your feet hip-width apart.
- Now, press the handle in the forward direction and resist rotating toward the cable stack.
- Stay in this position for 5 seconds and then return the handle back to the starting position and repeat.
Do this set of exercises 3 times.
Lower Abs Trifecta Exercise #3
7. Reverse Crunch
- With knees bent, lie flat on your back and keep the legs in tabletop position. You can also lie on a bench, making sure you hold on to a barbell or a pole for a firm grip.
- Contract lower abs as much as you can, without putting much stress on the upper portion of the Rectus Abdominis. Curl your knees towards your chest; you may also lift your hips off the floor.
- Pause in this final position, feeling the contraction in your lower abs.
- Return to the initial position, ensuring that your feet do not touch the ground again.
- 12-20 repetitions is recommended, however it is good to stretch your body till failure.
8. Birddog hands and toes
- Start in a plank position. You need to stay long and tight at your torso.
- Next, raise an arm and the opposite leg such that they are fully extended out. Bring the leg and arm back to the starting position.
- Now, do the same with the other hand and the corresponding opposite leg.
9. Side Star Bridge
- Start off by taking a side plank position. Give support to your body with the help of one hand and the side of your foot.
- Extend the top leg and arm such that you form the shape of a star. Stay in this position for 5 seconds.
- Get back to the starting position and switch sides.
The exercises given below can be practiced independently or along with a particular routine.
10. Hanging leg raises
- You will need a pull-up bar for this exercise. Hang from the pull-up bar keeping your hands shoulder-width apart.
- Keep your back straight as you contract your lower abs while raising your legs till the time they are parallel to the floor.
- Make sure you do not rock, swing or use momentum. Stay for 0.5 second and then return back to the start position.
- With your abs strengthening, you can increase the difficulty level by increasing the height of your legs from waist height to bar height with the passage of time.
Hanging knee raises can be done in case you find hanging leg raises to be challenging. The same exercise can be repeated with your knees bent.
11. Weighted Rope Crunch
- Kneel down in front of a high cable stack having a rope attachment.
- While holding the rope on either side of your head, with your hands, crunch forward.
- Bring your elbows towards the stomach at the same time. Do reps till failure.
12. TRX Saw Pikes
- Put your feet into the TRX straps.
- Get into a push up position by extending outward as shown in the picture. Keeping your knees straight and without hunching your back put the top of your feet into the straps and raise your butt in the air forcefully.
- You must form an inverted “V”, known as the pike. Gradually lower down to get back to the push up position.
- Put your hands in front of your face on the ground. Using your triceps or lats, you must slide your torso in the forward direction without bending any part of your body. Stay in this position for a second and go back to the starting position. This part of the exercise is called saw. The whole exercise is termed as “saw pike”. You need to do 10-15 reps of this exercise.
13. TRX Knee Tucks
- Put your feet in the TRX Straps. Get into the full push up position by extending outwards.
- Maintain a flat back as you contract your lower abs and bring your knees into the chest while you have a stable upper body.
- Stay in this position for a second and then kick your legs back out to get back into the push up position. Do 12-20 reps of this exercise.
14. TRX Frog Kicks
- Get into a push up position keeping your feet in the TRX straps.
- Contract your abs and flex your squads as you push both your legs out laterally such that they are a little bit more than shoulder-width apart.
- Pull both the knees towards your chest as you lower your abs. squeezing both your legs together you need to kick out your legs straight back into the starting push up situation.
Do this for 12-20 reps.
15. 45-degree laying windshield wiper
- Lie down on your back keeping your arms on your side.
- Bring your legs upwards until your legs form an angle of 90 degrees with your hips.
- Next, having full control of the movement, sweep your legs from one side to the other, keeping an angle of 45 degrees with the floor.
16. Exercise Ball Jackknives
- Put your feet and shins on a Swiss ball.
- While extending outwards onto your forearms, get into a push-up position, forming a bridge as shown in (A).
- Keeping your abs tight, draw in your lower abs and roll the ball towards your hips.
- Bring the ball inwards till the time your quads are perpendicular to the floor as shown in (B). Stay in this position for half a second and then go back to the starting position. Do 12-20 reps of this exercise.
17. Leg lifts with Exercise ball
- Lie down on the floor keeping a Swiss ball between your ankles.
- Crunch your upper abs as your brace the centre of your core, contracting your lower abs and thereby squeezing the ball with your ankles.
- Raise the ball upwards such that your legs are straight forming an angle of 90 degrees. Stay in this position, holding the ball for 0.5 second.
- Now, slowly lower the ball but do not let it touch the floor. Now, hold for another 0.5 second. Repeat this exercise for 12-20 reps.
18. Exercise Ball Pike
- Put your feet and shins on a Swiss ball. Extend outwards onto your forearms to get into a push-up position forming a bridge.
- Press your toes into the ball without hunching your back or having your knees bent. Contract your lower abs and lift your butt.
- You must form an inverted “V”. Slowly, lower your body to get back to the push up position.
- Do 12-20 reps of this exercise.
Include these lower abs exercise in your schedule and surely you will get your six pack abs soon. Along with a healthy workout routine take few time, follow a diet to get the maximum benefits. You can visit “How To Build Six Pack Abs“, for nutrition guide in detail.