If there’s one area we want to lose fat and tone up is the lower abs.
The lower abs—more specifically the lower belly fat seems to never budge no matter how many ab workouts we do.
This region of our abs is very difficult to flatten and tone, because that is where the body stores most of its excess fat.
Well, there’s a reason for that. To see those abdominal muscle definition, you need to lose the excess belly fat that’s covering your lower abs.
To do this, you need to increase fat loss. You need to expend more calories than you take in. One of the fastest ways to create this calorie deficit is to do cardio and manage calories with a well-balanced diet. In other words, to get defined abs and toned lower abs, efforts must be made both in the kitchen and gym.
But as for workouts, you need to go beyond cardio.
You need to add effective exercises for lower abs, exercises that strengthen and tone that area. I’m not just talking about crunches and reverse crunches here. You also need to include oblique and core exercises in your routines.
Not sure exactly what exercises to include in your routine?
But don’t worry, there are tons of exercises for abs you can do to help melt off your lower stomach and belly fat.
To eliminate the guesswork, I’ll share 6 of the most effective lower ab exercises, so you can show the lower belly who’s the boss.
These exercises will train your lower abdominal muscles like never before. Get started with these five lower ab exercises.
6 Best Exercises for Your Lower Abs
Perform each exercise for the prescribed number of repetitions and sets. Rest 10 seconds in between before moving the next. Complete the entire circuit 1 to 3 times.
1. Reverse Crunch
The reverse crunch is a core and abdominal strengthening exercise you can do on the floor. By bringing up the legs instead of the upper body, you can target the low side of your abdominals with this crunch variation.
It’s one exercise that’s really underrated and underutilized but comes with massive benefits.
To perform a reverse crunch:
Lie flat on your back with your lower back pressed to the ground. Bend your knees and keep your feet flat. Extend your arms next to your hips.
Lift your feet off the ground to the point where your legs and feet are pointing straight towards the ceiling. Keep knees slightly bent.
Once in that position, contract your abdominal muscles to lift your tailbone and butt off the ground. Make sure not to use momentum. Instead, engage the abdominals to bring the force.
When you lift your legs, imagine reaching the ceiling with your toes. At the top, pause for a second and return to the starting position. Do 12-15 reps for 2-3 sets.
2. Cross Body Climber
Since losing stomach fat requires fat loss and massive calorie burning, this anaerobic-based workout for abs should be a must on your list.
The cross-body climber is a core-strengthening move that engages your entire abdominal muscles and more. Because it’s a fast-tempo, high-intensity move, you get to burn far more calories than other strength exercises.
Compared to mountain climbers, this crossbody climber adds the cross element that adds more engagement to your trunk. By reaching over to the other side with your knee on each rep, you intensity target your obliques. This is unique to the cross-body climber.
Want to melt off your love handles?
Be sure to opt-in on this cross version of the mountain climbers to go beyond hitting the rectus abdominis.
To perform the cross-body mountain climber:
Get down into a pushup position on the floor with your arms completely straight and hands shoulder-width apart. Keep your feet back and legs fully extended. Form a straight line from your shoulders to the ankles.
Draw your ab muscles in and lift your right foot off the floor. Bring your right knee toward your left shoulder while maintaining the balance on one leg.
Return to the starting position and repeat with your left leg. Continue alternating for 12-15 reps per side. keep your body straight and hips low at all times.
Do a few reps slowly at first. As you master the move, pick up your speed. Once you complete 12-15 reps on each side, rest, and do 1-2 more sets.
3. Scissors Crunch
Scissor crunch is a dynamic crunch exercise that strengthens the lower back and targets your abs and core. Like the classic crunch, it’s a floor exercise but similarity stops there. Instead of crunching up your upper body, the scissor crunch has you lift your legs and move them in scissor-like movements.
The primary target muscle is rectus abdominus, but this is also a great workout for lower abs. It also secondarily works your obliques and leg muscles.
To Perform the scissors crunch:
Lie on your back on the floor with your feet together. Keep your legs extended and your hands on your sides. Don’t curve your back and keep your lower back on the floor.
Raise your left leg straight up to the ceiling. Keeping your leg extended and high, lift your right foot slightly of the floor. Slightly lift up your upper torso off the floor as you perform a crunch and keep it there.
Start moving your legs by lowering your left leg and bringing up the right leg. Alternative the left leg and right leg for 12 to 14 repetitions per set. Do 2-3 sets total.
Be sure to keep your back flat and hand on the floor for support.
4. Elbow-To-Knee Reverse Crunch
Many ab exercises on this list are dynamic and anaerobic -focus, but no abs workout is more vigorous than this elbow-to-knee reverse crunch.
This elbow-to-knee crunch is a core strengthening move that really hits the bottom two ab muscles. With twist motions, you also engage your obliques and the rest of your trunk. It’s similar to the cross body climber in a way that you bring your knee cross-body, but this exercise has you lying on the floor like other crunches.
How to perform an elbow to knee reverse crunch:
Lie flat on your back with your knees bent and feet on the floor. Support your head with hands. Contract your ab muscles as you lift both your shoulders and legs off the floor.
In one motion, bring your left knee toward your right elbow. Rotate your body so that your right elbow can meet the left knee and touch it. At the position, hold and pause for a second.
Slowly lower your left knee and right elbow to return to the starting position. Repeat the same motion on the other side and complete 12-15 reps per side. Do 2-3 sets total.
The plank is an isometric exercise that can double as a low ab workout. This primarily a core conditioning exercise is also gives a good workout for the entire abdominals including the bottom two, where your stomach pouch sits.
On contrary to the other lower ab workouts listed here, this exercise works the abdominals and core muscles by holding a position. It’s one workout abs have to be engaged throughout the movement to keep the posture intact.
To perform the plank:
Start in the plank position with your forearms on the floor shoulder-width apart.
Until you start, you can keep your body on the floor. With this plank exercise, you’ll be holding the position for 30-60 seconds. So before you begin, take a second and start bracing your core and abs.
On a count of one, bring your body up to form a straight line from your heels to the shoulders. Try not to drop your back and keep the position for as long as you can. Aim 30 to 60 seconds per set.
Once you can no longer hold the position, Slowly lower your body to the starting position and rest.
6. Straight Leg Raise
Straight leg raise is one of the most intense ab exercises that work the entire core and including the low part of the abdominals.
It’s similar to the reverse crunch but you perform this with legs straight.
To perform the straight leg raise:
Lie down on your back with your back pressing against the floor. Extend your legs and keep your hands under your lower back.
Tighten your core and abdominals and in one motion, lift up your legs off the ground and bring them up all the way where your feet are facing the ceiling.
Hold at the top for a second, and slowly lower them back to the starting position. If you have any pain in your lower back, don’t do this move.
Repeat for 10-12 times and complete 2-3 sets.
This lower abs workout is fairly easy to do, and you can do them practically anywhere.
It requires no exercise equipment other than a yoga mat for your comfort if your flooring is too hard on your back or hands.
To maximize your benefits, pair this ab routine with a healthy ab diet and regular cardio. It can help increase your fat loss and sculpt your lower abdominals faster.
Leave me a comment below and let me know how your lower abs felt after performing these exercises.