Lower abs are the most difficult to get.
Getting that V cut in the lower portion of the rectus abdominis is by no means an easy task.
One of the facts regarding working lower abs is, maximum muscles works when you perform lower ab exercises.
The abdominal muscle is a sheath that is worked out thoroughly while doing any abs variation. But you need certain variations of exercises to work thoroughly on lower abs.
There are some exercises for lower abs however that should be done on a consistent basis to see effective results.
Lower Abs Exercise #1 Ab pulse ups
- Lie flat on the ground mat and place your hands in a way that they support the lower back. You can also keep your hands stretched straight behind your head.
- Raise your legs vertically upwards sucOh that they are perpendicular to the floor.
- Start raising your upper body by contracting your core and reaching out for the legs.
- Feel a squeeze in your abdominal muscles and glutes. One repetition completes one “pulse”. Perform 15 such ab pulse up.
- Make sure you are paying attention to your breathing. Most times people quit doing abs exercises because they feel too much pain. One of the reasons is: not breathing effectively.
- Perform a controlled movement. Abs pulse ups exercise should be consistent. Hold at the top for about one second and come back to the initial position.
- Once you get used to the body weight version of ab pulse ups, hold a dumbbell in between your legs to start working with more load. Muscles grow under stress, and this will amp up your progress.
Lower Abs Exercise #2 Hanging leg raises
- Position your body under a pull-up bar and hold the bar with an overhand grip, suspending your body entirely.
- Keep your back straight and start raising your legs till the hamstrings are parallel to the floor. Contract your abs fully and pause at the final position for a second.
- Bring the legs back and do 12-15 such repetitions.
Beginners can do this three-step process for perfect form.
- Initially, if you find it tough to raise the legs to hip height, start by assuming a squat position in the air (bending your knees) and raising the knees to the hip height. Raise the level gradually by increasing the height attained till the chest level.
- Next step is to keep the legs straight and raise to hip height. In the start, the height may be less but don’t quit. The process is gradual, and improvement in form is noticed if you persist.
- The advanced variation of hanging leg raises, raising the legs till the chest height. Some advanced gym-goers raise the legs to head height too.
Lower Abs Exercise #3 Exercise ball jackknives
- Use a Swiss ball to place your shins on it. Extend your body fully forward and keep your arms straight in the initial position. The first position should look as if you are doing push-ups with the only difference that your shin rest on the exercise ball.
- Roll the ball towards your body using just your abdominal muscles.
- Roll the ball in till thighs are perpendicular the floor and pause this position for a second.
- Push the ball back to the original position.
Lower Abs Exercise #4 Exercise ball leg lifts
- Lie on your lower back and place a Swiss ball in between your legs. Your legs should be stretched fully forward. Don’t bend your knees.
- Crunch your abs upwards and lift your legs such that the ball is directly perpendicular to the floor.
- Pause at this movement for about a second and bring the ball back to the initial position. Do 12-15 such repetitions.
- Start with simple leg lifts initially. Do 12-15 repetitions regularly.
- Once you get used to leg lifts, use the Swiss ball to increase the intensity of the workout.
Lower Abs Exercise #5 Ab V-ups
- Position your body perpendicular to the floor by sitting on a flat bench. Sit at the edge of the bench and keep your legs extended fully forward.
- Pull the abs towards your body and form a “V” with your thighs and abs. Contract the abs to the final position and hold for two seconds.
- Keep the back entirely straight throughout the exercise and perform 12-15 repetitions.
- Hold a light dumbbell to amp up the intensity of Ab V-ups.
- A more challenging variation of this exercise is, sitting on the floor and raising your arms and legs simultaneously by contracting the abs such that the arms reach for the toes. Perform this variation once you get used to bench Ab V-ups.
- In bench ab V-ups, hold at the final position for an extended amount of time to feel the burn in your abdominal muscles. Hold for 10-12 seconds in each rep. It is an isometric method of doing V-ups and it is an excellent method for noticing positive results.
Lower Abs Exercise #6 Reverse crunches
- Lie flat on your lower back and keep the legs straight. Keeping the hands at the sides, lift your legs directly upwards. Make sure your hips are in the air in the final position.
- Breathe in a controlled manner throughout the repetitions. Bring the legs back to the original position.
- Perform 10-15 such reps.
- Initially, there won’t be much strength in your abs. Once you get used to this exercise, you will build enough strength in your core and flexibility to even bring the knees all the way backwards towards your head.
- Control the movement, don’t let the momentum of the exercise let you fall back. Once you can reach a good control, the abdominal muscles will be worked out very well.
- An advanced variation of this exercise is Swiss ball reverse crunches, where you support the exercise ball using your ankle and hamstrings and do the reps.
These are six best lower abs exercise forms a right combination. Vary the rep count as per your strength and do this consistently to notice changes in your core.