6+ Best Lower Abs Exercises: Burn Your Core!

You’ve heard of the 6 pack. You might have heard about the 8 pack.

What do you feel about the Ten pack?

Do you think it is possible to do this?

Yes, it is.

In fact, so in fact, that you are already using one. The challenge is making it obvious.

Then, where do we begin?

First, let’s look at the most commonly-repeated training myths regarding the development of your abs.

Ab A Formation Myth

The core work must be completed every day. When it comes to strengthening your abs, you must approach your workout routine like you would with every other muscle. Have you ever set your sights on doing 1,000 biceps curls in a single time? No way. It’s the same regarding your abs. A lot of people take their routine work as an addition. But it’s all about quality and not quantity. Reduce the number of reps you perform and increase your intensity to achieve the most effective workout.

Ab work is a great way to flatten your stomach. Unfortunately, you can’t reduce fat. Everybody has abs before they begin to exercise. Specialized training for building muscles can help increase their visibility; however, one of the best ways to be fully toned is to reduce your intake of carbohydrates and cut down on your calories consumption to reduce the percentage of body fat.

Everyone can get slimmer Everyone can get ripped; it’s not an untruth; however, some individuals will be more difficult than others. Naturally, women have more body fat than men. So, showing the rectus abdominis muscle will not be a small accomplishment. Other influences include hormonal imbalances, genetics, and body type.

Are you ready to begin?

A Lower Ab Training With A Weight Bench

The abs workout we have been doing has been included in the workbench. The majority of us are trained on a mat at the gym. By utilizing the exercise bench for a base, you have the possibility of declining and deficit work, which is crucial for training the lower section of the core.

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You can also perform exercises that are core with equipment, such as Peanut exercise balls, as well as Core Sliders.

The Exercises

#1 Knee To Chest Crunches

How to perform them Place your feet on the bench for a long time and bend your knees. Turn your back around 45 degrees, or lower if you like, while keeping the spine in a straight line. Take your feet off the floor and stretch your legs towards the front. After that, you can bring your knees to your chest. Press your abs until they are brought to their most extreme point. Move your chest toward your knees while doing this. When you are done, bring your upper body back to a 45-degree angle, and straighten your legs again.

What the weight bench aids The weight bench can help. Exercise control can be difficult, and many people do not get the most out of their workout if they exercise on the ground. When you perform these exercises at the weight bench, you can hold onto the sides, making for a more regular exercise.

#2 Russian Twists

How to perform them Place yourself on the bench (longways) and hold the dumbbell, medicine ball, or weight (such as the Weight Plate or dumbbell or medicine ball) using both hands. With your knees bent, raise your feet off the floor and then tilt them back to a 45-degree angle while ensuring your back is straight. Transfer the weight from side to side until it’s lower than the hip bone.

The weight bench can help. If you do this workout using a weight bench, you can lower the weight further than exercising on the ground. This gives you a broader extension to work all the way to the lower portions of your Obliques.

#3 Reverse Crunches

How to apply it How to do them Lay down on the bench. Hold the bench with your hands to either side of your body. While your legs are straight, pull your knees to your chest and keep your back across the bench.

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What the weight bench can help strengthen your body. Securing the bench can help instability and ensure that the exercise is performed effectively.

#4 Bicycles

How to perform them How to do them This type of exercise is generally performed by cycling your legs around as if you were riding a bike with your elbows pointing towards the knees of the opposite side on each cycle, as you kick to the side. It is, of course, a practical exercise. Instead of involving your arms, the difference will be that it is a matter of leaning back and holding on to the weight bench to help you stay in place.

The way the bench can help to improve your fitness Leaning back and securing the bench, you’ll automatically target the lower abdominals. You’ve created an angle that is more obtuse and forces your lower back to contract and help support your weight.

#5 Knee To Elbows

How to perform the exercises how to do them get into a press-up position, with your feet on the bench and your hands resting on the ground. Take your hips up a little, and then bring your arms towards the bench so that you’re in a triangular shape. Make sure your arms are straight. Begin using your leg on the right. While keeping it straight, raise it to the ceiling to activate your glutes. Then bend it toward the left side of your elbow. Straighten it out and then down. Repeat the process on the other side by using your left leg and lowering it to your right elbow.

The bench can help you – The bench’s weight does more than provide a solid platform to perform these, but having a decrease option lets you concentrate on your entire core, including your upper and lower rectus abdominus muscle additionally the posterior chain.

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#6 Leg Raises

How to perform it – Place your body on the bench with your legs extended with your body upright. Grab onto the bench using your hands to either side of your body. While keeping your feet straight, raise them both upwards simultaneously until they are at an angle to the upper part of your body. Then lower them again with a controlled approach. This is an identical exercise, but place your legs at an angle to the edges of your bench. This will ensure that your legs are on the floor.

What the weight bench aids in achieving your goals The bench for weights, in this case, does not just help with stability when you workout but also as an imbalance for more extension and a greater focus on the lower abdominals.

These are all great exercises that target your lower abdominals. In this area, a lot of the exercises require fewer crunches and more leg lifts. This is why you can increase your exercise by wearing ankle weights.

Workouts like the hips lift, the decline planks decline mountain climbers, and Jack planks can also help the lower abdominals.


  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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