lower-abs
October 6, 2021

Lower Ab Workouts to Seriously Engage Your Core – 10 of the best !

Lower Ab Workouts are equally important just like the upper abs specially when it comes to shaping our hips, stomach and back whereas they can also help with back pain, balance and better posture

Standard ab workouts tend not to target the lower abs. This can make them weaker. We have ten workouts that will increase your strength, ranging from reverse crunches and alternating bird dogs. These are less well-known ways to do common exercises. They can be both challenging and familiar. Continue reading to see the complete list.

MEET THE EXPERT

  • WeStrive has certified personal trainers in Julia Herrmann, Mo Jam and Tyler Ross.

Safety And Precautions with lower ab workouts

Anyone with lower back pain or a lower back injury should avoid lower ab exercises. Pregnant women should consult their doctors before performing any lower ab exercises. You may need to strengthen your core by doing different exercises if you have lower back pain after ab workouts. It is important to use proper form when performing ab exercises in order to avoid injury.

Sprinter Abs for lower ab workouts

WESTRIVE / DESIGN BY TIANA CRISPINO

  • Place your back on the ground. Herrmann advises that you “keep your lower back against the ground at all times” during this exercise.
  • Your hands should be behind your head.
  • Your legs should be lifted at 45 degrees. This is how the exercise differs from standard bicycle moves.
  • One knee should be bent towards the elbow. Then, extend your knee fully. Throughout the entire move, keep it up in the air.
  • Repeat the process on the opposite side.

Seated Knee Tuck

WESTRIVE / DESIGN BY TIANA CRISPINO

  • Start on the ground in a V-hold, with your body bent like a V. Then, bend your knees and get up. Herrmann advises that you have straight arms and a strong core.
  • Engage your core and extend both legs. Next, crunch your legs towards each other. Herrmann recommends that you “use your hands to balance if necessary” and points out that this exercise should be felt in your lower abdominals.
  • Return to the V-hold position and then repeat.

Reverse Crunch for extreme ab workouts

WESTRIVE / DESIGN BY TIANA CRISPINO

  • Place your back on a mat or the floor. Press your lower back against the floor by placing your hands on your hips.
  • As you exhale, bend your knees and then lift your legs high up.
  • Take a deep breath and then lower your legs.

Straight Leg Bicycle Crunch

WESTRIVE / DESIGNBY TIANA CRISPINO

  • Place your back on a mat or the floor. Place your palms behind you head.
  • As you straighten one leg, keep your glutes against the ground. Immediately, move the opposite elbow towards your knee.
  • Restore your position, with your palms facing your head.

Floor Windshield Wipers

WESTRIVE / DESIGN BY TIANA CRISPINO

  • Place your back on a mat or the floor. Spread your arms out to the sides. Ross suggests they look “like a letterT.” Your legs should be straight up.
  • Without rotating your upper body, lower your legs to one side.
  • Use your obliques to pull your legs back to the starting position.
  • Repeat the process on the opposite side.

Abdominal Leg Lowers for extensive ab workouts

WESTRIVE / DESIGN by TIANA CRISPINO

  • Start on the floor, with your arms at your sides. Jam advises that your arms should be slightly wider than your shoulder width for support and that you should keep your head and neck neutral and your low back braced.
  • Keep your knees bent and engage your core. Next, pull in your legs by pulling on them. Finally, press your feet straight up.
  • Slowly lower your legs until your heels touch the ground with your feet.

Jam teaches us to “control movement by contracting our core muscles.” Jam says to do this by “feeling your core and abdominals.” This will help you keep your body stable, and gravity out of your legs.

Alternating Bird Dog

WESTRIVE APP / DESIGN TIANA CRISPINO

  • Start at a tabletop. Jam suggests Jam do a “cat-cow flow” to help you find the best position for your back.
  • Your back should be straight, with your hands under your shoulders. Keep your hips and knees in line with your hips. Keep your neck neutral, your neck aligned, and your core engaged. Lift one arm straight up and then extend the opposite leg towards the back. Jam tells us to keep our hips parallel to the ground and not tilt our low backs. To avoid losing your balance or wobbling, keep your core engaged.
  • Hold that position for between two and five seconds, once both limbs have been fully extended.
  • Restore your tabletop starting position.
  • Continue on the opposite side, and extend the arm and leg.

Bicycle Crunch

WESTRIVE / DESIGN BY TIANA CRISPINO

  • Start by lying down on your stomach, your legs extended. Jam suggests that your hands be placed on your sides so your elbows can reach your knees.
  • Keep your core engaged by lifting your shoulders and torso from the floor.
  • Your legs should be lifted slightly off the ground, so they hover slightly above it.
  • You can twist your elbow by twisting your wrist.
  • Hold this position for one to two second, then return to your starting place.
  • Switch sides immediately, and crunch the opposite elbow on your knee.

Jam explains that if this is too difficult Jam will instruct you to “keep your legs bent throughout the whole time.” Jam explains that when you do the crunch twist, your elbow will meet your opposite knee. You won’t have to strain your lower back muscles to support your legs, but your core will still be strained by the crunch twist.

Iron Butterfly

WESTRIVE / DESIGN BY TIANA CRISPINO

  • Place your legs in front of you and place them on the ground. Your arms should be straight up with your shoulders at your sides and your core engaged.
  • Bring your knees to the side and extend your legs straight up. As you do this, make sure your back is straight.
  • Turn your arms so that your middle line is in the center of your body. Wrap your arms around your knees.
  • Return to your original position and continue the process.

Hip Raise Abs

WESTRIVE / DESIGN BY TIANA CRISPINO

  • Place your hands on your stomach and straighten your legs. Then, lie down on your back. Engage your core by drawing your arms towards your spine.
  • Elevate your legs high so that they are parallel to the ground.
  • Now lift your hips slightly above your head.
  • Slowly and controlled, roll your hips down and lower your feet to the ground.
  • Repeat.

Lower ab exercises can improve balance and posture as well as reduce back pain. Lower ab exercises should not be done if you have lower back pain, injury, or are pregnant. These exercises can be safely and effectively used to improve core strength. They are also easy to add to your exercise routine. They don’t require any special equipment and can all be done with very little space. These moves will increase your lower ab strength.

All of the above are some very strong and easy to do lower ab workouts that can be easily performed at home as well.