Best Lower Abs Workout: 8 Intense Exercises For Flatter Abs

Your rectus abdominal muscle, or abdominal wall, covers your entire midsection and joins at your pelvis, so the word “lower abs” is a misnomer. Even so, everyone is still looking for exercises to help them get rid of a loose or puffy lower ab patch.

No amount of lower-abs exercises can magically make your abs pop or have the perfect cure for how to lose belly fat.

On the other hand, these powerful exercises target multiple abdominal muscles so that each rep will strengthen your entire midsection, including your lower abs.

To get the most out of these lower-abs exercises, here’s a pro tip :

The secret to success with these moves is to focus on triggering your heart (and any abs exercise).

In reality, a study by Hull University discovered that people who mentally concentrated on their muscles and how they moved had more muscle activity, which can contribute to greater strength improvements over time.

To help you get the most out of each workout, we’ve included “how to feel your muscle” tips.

Table of Contents show

Instruction For Lower Abs Workout

Perform each lower abs exercise for the specified number of sets and reps in a row, pausing for 45 to 60 seconds between sets.

Per week, do the full lower-abs exercise on three or four nonconsecutive days.

All you need to do this workout is a mat and a towel.

Best Lower Abs Workout That Makes Your In Pain | 8 Intense Exercises For Lower Abs

# 1 90-Degree Static Press

This lower-abs exercise is a perfect way to wake up your core at the start of your workout or as a stand-alone exercise if you need a little extra ab practice.

Instruction For Exercise

Lie faceup on your back with your knees and hips bent 90 degrees and your feet flexed. Extend your arms and put your hands on the tops of your thighs.
Please take a deep breath and exhale while bracing your abs and pulling your lower back against the floor while pushing your thighs into your hands and pushing back against them (note: your legs should not move).
Hold for one count before releasing.
Perform up to three sets of ten reps in a row.

To Make This Exercise Harder

Lift your head and shoulders off the floor while pressing your thighs and palms together as you exhale. When you inhale, lower your upper body down to the floor.

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How To Feel Your Muscle

Imagine “zipping” the muscles from your pelvic floor to your belly button during the contraction (drawing them in tight as if trying to squeeze into a pair of low-rise jeans).

# 2 Resisted Single-Leg Stretch

This Pilates-inspired move deepens the abdominal commitment by using the same pressing motion as the static press. It’s more difficult because of the weight of your extended leg.

Instruction For Exercise

Lie on your back and flex your feet while bending both knees into your stomach.
Fingers should be interlaced on the top of the right thigh, and the left leg should be extended parallel to the floor.
Curl over the top of the ribcage and look down at your legs as you lift your head and shoulders off the floor.
While tipping the pelvis to pull the right knee toward the chest, press palms against the right thigh (your hands should add resistance to your leg).
As the right leg stretches parallel to the floor, turn the legs and press palms against the left thigh.
That counts as one rep.
Perform up to three sets of ten reps in a row.

To Make This Exercise Harder

Maintain both legs straight, rubbing against the top of the thigh as one leg draws in, and then turn sides with a scissoring motion.

How To Feel Your Muscle

Imagine pulling your knee towards your chest with your abs as you lean into your thigh.

Concentrate on the extra tension in your abs rather than your thighs or hip flexors.

# 3 U-Boat

This may be a small step, but it puts a lot of pressure on your lower abdominals!

Instruction For Exercise

Sit with your knees bent and your feet flat on the floor.
Lean back and prop your upper body up on your elbows (keeping your back lifted), palms facing down.
Tighten your abs and raise your legs to a 90-degree angle (knees should be touching), toes pointing.
Bring your legs to the left slowly (both hips should remain on the ground).
Drop your legs to a 90-degree angle and then raise them to the right, as if you were drawing a letter “U” with your knees.
That counts as one rep.
Do a total of 20 reps, switching sides each time.

To Make This Exercise Harder

The longer the lever, the more challenging this becomes, so stretch your legs further out (even straightening them completely) if you want a greater challenge.

How To Feel Your Muscle

To help you deepen your abs function, use your breathing:

Exhale and imagine your belly button pressing back to your spine as you sweep your legs over to one side and down.

As you come up to the other side, inhale and visualize your belly button pressing back to your spine.

# 4 Reverse Plank Hover

This is another move that is much more difficult than it seems. Your abs, as well as nearly every other muscle in your body, will be enabled!

Instruction For Exercise

Sit with your legs stretched out, your feet flexed, your hands just above your hips, and your palms facing forward.
Lift your hips a few inches off the floor by bracing your abs and pushing down through your muscles.
Maintain a slight knee bend when holding your feet on the ground.
Exhale completely, stretch your legs and attempt to shift your hips slightly behind your shoulders as you inhale and scoop your abs in deeper towards your back.
Hold the position for one count.
To gently lower the floor, bend your knees and return your hips under your shoulders.
That counts as one rep.
A rep for a total of three sets of ten reps.

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To Make This Exercise Harder

Rather than lowering your hips to the ground between reps, try to hold them raised off the floor for the duration of the set.

How To Feel Your Muscle

Use your arms and legs for support as you raise and move your hips with your abs.

# 5 Crisscross Lift and Switch

This two-in-one Pilates move targets your lower abs while simultaneously working your entire core.

Instruction For Exercise

Lie on your back with your arms at your sides.
Cross the right leg over the other, toes pointing, then extend both legs straight up to the ceiling.
Tighten your abs, inhale, and lower your legs to about 45 degrees.
When you exhale, pull your legs back into your body and raise them at an angled overhead (as if reaching for the point where the wall meets the ceiling behind you), raising your hips and back off the floor and pushing down with your arms for support.
After a one-count pause, slowly roll through the spine to lower the hips and return the legs to the starting position.
That counts as one rep.
Perform up to three sets of ten repetitions.

To Make This Exercise Harder

This is a difficult move, so if you can’t raise your hips off the ground, you should wait until you’re stronger before attempting it.

Begin by drawing your legs up and over the mat, and see if you can raise only a few inches off the mat before lowering.

How To Feel Your Muscle

Throughout the workout, your abs should always be drawn in toward your back.

When you raise your legs overhead, visualize your muscles “zipping” in from your pelvis to your belly button.

# 6 Inching Elbow Plank

Your abs, as well as your arms and shoulders, can feel every inch of this plank.

Instruction For Exercise

Start in an elbow plank position with your hands clasped and your feet slightly wider than hip-width apart.
Move your left foot toward your hands as you raise your hips slightly, then quickly step in with your right foot, raising your hips even higher.
Move in with the left foot again, raising the hips higher, and then lifting the hips high in a pike position with the right foot.
Slowly inch your way back out, changing the path you entered before you hit the beginning plank pose.
That counts as one rep.
Perform up to three sets of five reps.

To Make This Exercise Harder

Increase the number of reps per set from 5 to 10 and take larger measures to lift your hips even higher in the pike role.

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How To Feel Your Muscle

Throughout the whole lower abs workout, the abs should be pulled in.

Consider bracing your abs tighter with each move as you bring your foot in.

# 7 Full Plank Passé Twist

With this complex twist on the conventional plank, you’ll be able to target those hard-to-reach obliques.

Instruction For Exercise

Start with your feet together in a full plank position.
Bend your right knee to the left while sliding your right foot up to the inside of your left knee to create a passé stance (your hips should shift to the left, and you’ll pivot slightly on the ball of your left foot).
Return the right leg to the starting spot, then repeat with the left leg.
That counts as one rep.
Perform up to three sets of ten reps.

How To Feel Your Muscle

Imagine drawing your leg up and over your body with your abs.

As you raise your knee, tighten your abs even more.

# 8 Frog Press

This lower abs exercise move simultaneously works the heart and inner and outer thighs.

Instruction For Exercise

Knees bent and turned out, feet flexed, and heels pressed together, lie faceup.
Lift your head and shoulders off the floor, curling up over your ribcage and looking down at your knees.
Reach your arms outside of your hips off the floor, palms down.
Exhale and press forward from your heels, extending your legs 45 degrees and pressing the backs of your knees together.
Exhale and get your shoes back into your body.
That counts as one rep.
Perform up to three sets of ten reps.

To Make This Exercise Harder

When you press forward, stretch your legs to the ground, keep both legs extended and turned forward, then raise and lower them instead of bending and extending—make sure your back stays down!

How To Feel Your Muscle

Concentrate on your abs, forcing them to do most of the lifting and lowering of your legs.

Throughout the exercise, keep the lower back pushed into the floor.

Author

Timothy P. Carnes
Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.
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