25 Lower Ab Workouts to Strengthen Your Core
There might be no more important area of the male anatomy than the lower abs, and it has little to do with whether a guy is rocking a six-pack. A methodical lower ab workout targets your deep core to serve as a rock-solid foundation for everyday movement.
Note: Most compound exercises work your core already, although it doesn't hurt to incorporate the best beginner abs exercises, to start, then ramp up to more advanced ab workouts. Best of all, you don't need a full gym to work your core; there are plenty of at-home abs workouts that are incredibly effective.
What Are the Lower Abs?
The lower abs play a crucial role in all movements. They anchor posture, stabilize the back, and tie into the pelvic floor.
First, a quick physiology lesson: The lower abdominals are a part of core strength, but a washboard is more a byproduct of building core strength than a sign of it. The key to building core strength is activating a remarkable muscle called the transverse abdominus. Think of the “TA” as nature’s weight belt, the point guard of the lower abs. It originates from the lower spine, wraps around, and attaches to the ribs, abdominals, and pelvis. When we draw the belly button in toward the spine and up toward the ribs, as we often do in many movements, we’re essentially tightening a belt, ensuring the protection of the pelvis and lower back.
Your rectus abdominis is one long muscle that includes both your "upper" and "lower" abs. So, technically, there are no exercises that explicitly isolate either half individually (even though you may feel the burn more so in one area than another). Still, there are things you can do to really make those lower abs pop, says Don Saladino, C.P.T.
Safety Considerations When Working Lower Abs
Whenever movement begins, the TA is the first muscle that fires—or, at least, should be. Many guys lose that ability over time due to injuries or sedentary lifestyles. We spend so much time in front of screens that we develop bad posture. Injuries are a result and exacerbate the problem further.
When performing the following lower ab exercises correctly, you should feel your muscles engaged at the pelvic floor area—right behind your pubic bone— targeting your lower abs, glutes, hip flexors, and pelvic floor muscles.
Make it a point to activate your transverse abdominus throughout the day by slowly pulling the belly button away from your belt buckle or waistband. Think not about sucking in the gut or holding your breath as if about to take a punch, but instead slowly moving the belly button back and forth. You can do this while stuck in traffic, in a meeting, or taking a break during work—then eventually in your lower ab workout.
How to Get Lower Abs to Pop?
No. 1: Diet is key. Remember that training your core muscles alone simply isn’t enough—you need to have discipline in the kitchen, too, to make your lower abs show. (Here are the best foods to expose your six-pack.)
Second, switching up your routine by shocking your core with new lower ab exercises will help eliminate your love handles and define those elusive sex lines.
Can I Do Lower Abs Every Day?
You can do a lower ab workout daily, whether in the gym or not. Since that TA is firing at the start of all movement, you want to ensure it’s fully activated. If you do that, you’ll have no problem initiating the following movements from your abs, not by craning your neck, swinging your arms and legs, or any of the other measures guys take that defeat the purpose of these moves, and might cause injury, too.
A Note on Workout Equipment for Lower Abs
Countless ab devices have been marketed for washboard abs, but you don’t need anything more than can be found in a typical gym for a lower ab workout. You want to work in lower ab exercises that attack your rectus abdominis and obliques simultaneously for good measure (that V-line is where these two muscles meet). Incorporate medicine and Swiss balls, suspension trainers, cable machines, and free weights.
Here are 25 of the best lower ab exercises, curated by Sean Hyson, C.S.C.S., to add to your regimen.
Best Lower Ab Workout: 25 Exercises for a Strong Core
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This article was vetted by Pete Williams, CPT.
