If you’re looking to sculpt a strong and sexy lower abdominal region, you’ve come to the right place! In this blog post, we will be discussing 7 lower ab workouts that are sure to help you achieve your fitness goals. These exercises are simple but effective and can be done at home with no equipment required. So what are you waiting for? Let’s get started!
Below are the 7 lower ab workouts:
This is a classic lower ab exercise that everyone should be doing. Start by lying on your back with your knees bent and feet flat on the ground. Place your hands behind your head and curl your upper body up towards your knees, contracting your abs as you go. Return to the starting position and repeat for 15-20 reps.
2. Bicycle Crunches:
This exercise is similar to crunches but with a twist (literally!). Start by lying on your back with both knees bent and feet flat on the ground. Place your hands behind your head and bring one knee in towards your chest while extending the other leg out straight. Use your abs to twist your torso and bring the other knee in towards your chest, then extend the leg out again. Repeat for 15-20 reps.
3. Reverse Crunches:
This is a great exercise to target lower abs. Start by lying on your back on the floor and place your hands at your sides. Bring your knees in towards your chest with your feet together, then use your abs to curl your hips off the ground and towards your chest. Hold for a second before lowering them back down to the starting position. Repeat for 12-15 reps.
4. Captain’s Chair:
This is an excellent lower ab workout that targets both the lower and upper abs simultaneously. To do this exercise, you will need a captain’s chair apparatus or something similar that can hold your weight (a sturdy bench or chair will work). Start by sitting in the chair with your hands gripping the handles, then press your feet together and lift your body off the ground. Keep your back straight and your abs pulled in as you lower yourself down until your thighs are parallel to the floor. Hold for a second before lifting back up to the starting position. Repeat for 12-15 reps.
5. Hanging Leg Raises:
This is another great lower ab exercise that works those stubborn lower abs. Hang from a pull-up bar with palms facing out and legs together (or slightly apart if you find this more comfortable). Use your abs to curl your hips up towards your chest and then slowly lower them back down, keeping your legs straight the entire time. Try to keep your lower back pressed against the bar throughout the exercise. Repeat for 12-15 reps.
6. Swiss Ball Reverse Crunch:
This is a great exercise to target those hard-to-reach lower abs. Start by lying on your back on top of a Swiss ball, then place your feet together and press them into the ball as you curl it towards your chest. Keep your core engaged as you reverse the motion, lowering the ball back to the starting position. Repeat for 12-15 reps.
7. Hip Raise and Leg Extension:
This is an excellent compound lower ab exercise that works both the upper and lower abs simultaneously. To do this exercise, you will need access to a weight bench or Smith Machine. Lie flat on your back on the bench and place your feet flat on the ground. Hold a weight in each hand (or place them by your sides) and lift your hips off the bench, then extend your legs straight out in front of you. Keep your abs pulled in as you lower your hips back down to the starting position. Repeat for 12-15 reps.
These are just a few lower ab workouts that can help you achieve a strong, sculpted core. Remember to always focus on quality over quantity when it comes to abdominal exercises – aim for 12-15 reps of each exercise and no more than three sets per workout. And be sure to incorporate a mix of both compound and isolation exercises into your routine for the best results. Have fun with these lower ab workouts and good luck!