Workout

20 Lower Abs Workouts for Men That Actually Work

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The rectus abdominis is a single muscle group, but you can influence the contribution of different fibers to a contraction by working in the direction of movement of the lower abs.This lower ab workout for men covers the major functions of the lower abs by including bottom-up movements and rotational movements.

The workout includes various exercises that target the lower abs, such as explosive TRX pushups, medicine ball seated knee tucks, med ball situps and throws, and more.It’s not possible to isolate the lower abdominals from the rest of the abs, but you can emphasize the contribution of lower ab fibers by working in the direction of movement.

Doing short, intense daily ab workouts will give you a stronger core faster, and this workout is designed to be completed in just 6 minutes.

20.Lower Abs Workouts for Men That Actually Work

Lower Abs Workouts

Lower Abs Workouts

The explosive TRX pushup is a challenging exercise that targets the core muscles, including the lower abs. It also works the chest, shoulders, and triceps.

To perform the explosive TRX pushup, start in a plank position with your feet in the TRX straps. Your hands should be directly beneath your shoulders. Lower your chest towards the ground, then explode upwards, pushing off the ground and returning to the starting position. This exercise requires explosive strength and control.

The explosive TRX pushup is a great way to develop upper body and core strength while engaging the lower abs. It can also improve shoulder stability and increase explosive power throughout the body.

Incorporate this exercise into your workout program to challenge your core muscles and improve your overall fitness level.

19. Medicine Ball Seated Knee Tuck

 

Medicine Ball Seated Knee Tuck

Medicine Ball Seated Knee Tuck

The medicine ball seated knee tuck is an effective lower ab exercise that targets the rectus abdominis and the hip flexors. It also engages the core muscles and improves overall stability.

To perform the medicine ball seated knee tuck, sit on a stability ball or an exercise mat with your legs extended in front of you. Hold a medicine ball with both hands and lean back slightly, engaging your core.

Lift your knees towards your chest, bringing the medicine ball towards your shins. Slowly lower your legs back down to the starting position, keeping your core engaged throughout the movement.

The medicine ball seated knee tuck is a challenging exercise that requires balance and control. It can help strengthen the lower abs and improve overall core strength. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

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18. Med Ball Situp and Throw

Med Ball Situp and Throw

Med Ball Situp and Throw

The med ball situp and throw is a dynamic exercise that targets the upper body, core, and lower abs. It involves explosive power and incorporates rotational movements.

To perform the med ball situp and throw, start by lying on your back with your knees bent and feet flat on the ground. Hold a medicine ball with both hands close to your chest.

Engage your core and sit up, simultaneously throwing the medicine ball forward and slightly upward. Catch the ball on its return and slowly lower yourself back down to the starting position.

The med ball situp and throw is a challenging exercise that works multiple muscle groups simultaneously. It engages the lower abs, improves core strength, and develops explosive power. Incorporate this exercise into your lower abs workout routine to add variety and intensity.

17. Medicine Ball Mountain Climber

Medicine Ball Mountain Climber

Medicine Ball Mountain Climber

The medicine ball mountain climber is a compound exercise that targets the core, including the lower abs, as well as the lower back, hip flexors, and shoulders. It also improves cardiorespiratory fitness and coordination.

To perform the medicine ball mountain climber, start in a high plank position with your hands on the ground and the medicine ball under one hand. Engage your core and bring one knee towards your chest while maintaining a straight line from your head to your heels. Return the leg to the starting position and repeat with the other leg.

The medicine ball mountain climber is a challenging exercise that can be modified based on fitness level and intensity. It requires core stability and proper form to engage the lower abs effectively. Incorporate this exercise into your lower abs workout routine to improve core strength and overall fitness.

16. Horizontal Cable Woodchop

Horizontal Cable Woodchop

Horizontal Cable Woodchop

The horizontal cable woodchop is a dynamic exercise that targets the obliques, core muscles, and lower abs. It involves rotational movements and engages multiple muscle groups simultaneously.

To perform the horizontal cable woodchop, stand with your feet shoulder-width apart and a cable machine at your side with the handle set to your hip height. Hold the handle with both hands, keeping your arms extended straight in front of you.

Engage your core and rotate your torso, pulling the cable diagonally across your body and ending with your hands above your opposite shoulder. Slowly return to the starting position and repeat on the other side.

The horizontal cable woodchop is a challenging exercise that requires core stability and proper form to engage the lower abs effectively. It can help strengthen the obliques, improve core strength, and enhance rotational power. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

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15. Swiss Ball V-Up and Pass

Swiss Ball V-Up and Pass

Swiss Ball V-Up and Pass

The swiss ball V-up and pass is an effective exercise that targets the core muscles, including the lower abs. It also engages the upper abs, stability muscles, and improves balance and coordination.

To perform the swiss ball V-up and pass, lie on your back with your arms extended overhead and your legs straight out in front of you. Hold a swiss ball between your feet.

Engage your core and lift your upper body and legs off the ground, bringing the swiss ball towards your hands. Pass the swiss ball to your hands and lower your upper body and legs back down to the starting position. Repeat the movement, passing the swiss ball back to your feet.

The swiss ball V-up and pass is a challenging exercise that requires core stability and control. It can help strengthen the lower abs, improve core strength, and enhance coordination and balance. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

14. Swiss Ball Crunch

Swiss Ball Crunch

Swiss Ball Crunch

The swiss ball crunch is a classic exercise that targets the rectus abdominis, including the lower abs. It also engages the core muscles and improves overall stability and balance.

To perform the swiss ball crunch, sit on the swiss ball and walk your feet forward until your lower back is supported by the ball. Place your hands behind your head or across your chest.

Engage your core and slowly curl your upper body forward, lifting your shoulder blades off the ball. Pause at the top of the movement and slowly lower back down to the starting position.

The swiss ball crunch is an effective exercise that allows for a greater range of motion compared to traditional floor crunches. It can help strengthen the lower abs, improve core stability, and enhance overall core strength. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

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13. Band Reverse Crunch

Band Reverse Crunch

Band Reverse Crunch

The band reverse crunch is an effective exercise that targets the lower abs and hip flexors. It also engages the core muscles and improves overall stability and balance.

To perform the band reverse crunch, lie on your back with your legs straight and a resistance band wrapped around your feet. Hold the ends of the resistance band in each hand and extend your arms straight out above your head.

Engage your core and lift your legs towards your chest, bending at the knees and pulling against the resistance band. Slowly lower your legs back down to the starting position, keeping tension on the resistance band throughout the movement.

The band reverse crunch is a challenging exercise that requires core stability and control. It can help strengthen the lower abs, improve core strength, and enhance overall stability and balance. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

12. TRX Mountain Climber

TRX Mountain Climber

TRX Mountain Climber

The TRX mountain climber is a dynamic exercise that targets the core, including the lower abs, as well as the shoulders, chest, and hip flexors. It also improves cardiorespiratory fitness and overall body strength.

To perform the TRX mountain climber, start in a high plank position with your feet in the TRX straps. Your hands should be directly beneath your shoulders.

Engage your core and bring one knee towards your chest, maintaining a straight line from your head to your heels. Return the leg to the starting position and repeat with the other leg.

The TRX mountain climber is a challenging exercise that requires core stability and proper form to engage the lower abs effectively. It can help strengthen the core, improve overall body strength, and enhance cardiovascular fitness. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

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11. Swiss Ball Pike to Superman

Swiss Ball Pike to Superman

Swiss Ball Pike to Superman

The swiss ball pike to superman is a dynamic exercise that targets the entire core, including the lower abs and lower back. It also engages the shoulders, glutes, and hamstrings, and improves overall stability and control.

To perform the swiss ball pike to superman, start in a high plank position with your feet on the swiss ball and your hands directly beneath your shoulders. Engage your core and lift your hips towards the ceiling, rolling the swiss ball towards your hands.

Pause at the top of the movement and then reverse the motion, rolling the swiss ball back towards your feet and extending your body into a superman position, with your arms extended overhead and your legs straight out behind you. Return to the starting position and repeat the movement.

The swiss ball pike to superman is a challenging exercise that requires core stability and control. It can help strengthen the entire core, improve overall stability and control, and enhance coordination and balance. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

10. Hanging Leg Raise

Hanging Leg Raise

Hanging Leg Raise

The hanging leg raise is a challenging exercise that targets the lower abs, hip flexors, and core muscles. It also engages the upper body and improves overall strength and stability.

To perform the hanging leg raise, hang from a pull-up bar or any stable surface with your arms fully extended. Engage your core and lift your legs towards your chest, keeping them straight and your feet together.

Pause at the top of the movement and slowly lower your legs back down to the starting position. If you find this variation too challenging, you can bend your knees and raise your legs towards your chest.

The hanging leg raise is a challenging exercise that requires core strength and control. It can help strengthen the lower abs, improve overall core strength, and enhance stability and control. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

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9. Leg Raise

Leg Raise

Leg Raise

The leg raise is an effective exercise that targets the lower abs, hip flexors, and core muscles. It also engages the upper body and improves overall core strength and stability.

To perform the leg raise, lie on your back with your legs straight and your arms by your sides. Engage your core and lift your legs towards the ceiling, keeping them straight and your feet together. Pause at the top of the movement and slowly lower your legs back down to the starting position.

The leg raise is a challenging exercise that requires core strength and control. It can help strengthen the lower abs, improve overall core strength, and enhance stability and control. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

8. Ab Wheel Roll Out

Ab Wheel Roll Out

Ab Wheel Roll Out

The ab wheel roll out is a challenging exercise that targets the entire core, including the lower abs. It also engages the shoulders, chest, and triceps, and improves overall strength and stability.

To perform the ab wheel roll out, kneel on the ground with your knees hip-width apart and hold an ab wheel with both hands. Engage your core and slowly roll the wheel away from your body, keeping your arms straight and your back straight. Extend as far as you can while maintaining proper form, then use your abs to pull the wheel back towards your body.

The ab wheel roll out is a challenging exercise that requires core strength and control. It can help strengthen the lower abs, improve overall core strength, and enhance stability and control. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

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7. Straight-Leg Barbell Situp

Straight-Leg Barbell Situp

Straight-Leg Barbell Situp

The straight-leg barbell situp is a challenging exercise that targets the entire core, including the lower abs. It also engages the hip flexors, upper body, and improves overall strength and stability.

To perform the straight-leg barbell situp, lie on your back with your legs extended straight out in front of you and hold a barbell with both hands, arms extended overhead.

Engage your core and sit up, simultaneously raising the barbell overhead until it is directly above your head. Slowly lower yourself back down to the starting position, keeping your core engaged throughout the movement.

The straight-leg barbell situp is a challenging exercise that requires core strength and control. It can help strengthen the lower abs, improve overall core strength, and enhance stability and control. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

6. Dip Bar Leg Raise

Dip Bar Leg Raise

Dip Bar Leg Raise

The dip bar leg raise is a challenging exercise that targets the lower abs, hip flexors, and core muscles. It also engages the upper body and improves overall strength and stability.

To perform the dip bar leg raise, hang from a pair of dip bars with your arms fully extended and your body straight. Engage your core and lift your legs towards your chest, keeping them straight and your feet together. Pause at the top of the movement and slowly lower your legs back down to the starting position.

The dip bar leg raise is a challenging exercise that requires core strength and control. It can help strengthen the lower abs, improve overall core strength, and enhance stability and control. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

Read Also: Top 10 Lower Back Exercises for Bodybuilders

5. TRX Prone Pikes

TRX Prone Pikes

TRX Prone Pikes

The TRX prone pikes is a challenging exercise that targets the core, including the lower abs. It also engages the shoulders, chest, and triceps, and improves overall strength and stability.

To perform the TRX prone pikes, start in a plank position with your feet in the TRX straps. Your hands should be directly beneath your shoulders. Engage your core and lift your hips towards the ceiling, rolling the TRX straps towards your feet.

Pause at the top of the movement and then reverse the motion, rolling the TRX straps back towards your hands and returning to the starting plank position.

The TRX prone pikes is a challenging exercise that requires core strength and control. It can help strengthen the lower abs, improve overall core strength, and enhance stability and control. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

4. Kneeling Cable Crunch

Kneeling Cable Crunch

Kneeling Cable Crunch

The kneeling cable crunch is an effective exercise that targets the entire core, including the lower abs. It also engages the upper body and improves overall strength and stability.

To perform the kneeling cable crunch, kneel down in front of a cable machine with the handle attached above your head. Hold the handle with both hands and place them by your ears.

Engage your core and slowly curl your upper body forward, bringing your elbows towards your knees. Pause at the top of the movement and then slowly lower your upper body back down to the starting position.

The kneeling cable crunch is a challenging exercise that requires core strength and control. It can help strengthen the lower abs, improve overall core strength, and enhance stability and control. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

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3. Body Saw

Body Saw

Body Saw

The body saw is a challenging exercise that targets the entire core, including the lower abs. It also engages the upper body and improves overall strength and stability.

To perform the body saw, start in a plank position with your forearms on sliders or a towel and your body in a straight line. Engage your core and push your body back, maintaining a straight line from your head to your heels. Pause at the end of the movement and then reverse the motion, pulling your body forward and returning to the starting plank position.

The body saw is a challenging exercise that requires core strength and control. It can help strengthen the lower abs, improve overall core strength, and enhance stability and control. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

2. Alligator Walk

Alligator Walk

Alligator Walk

The alligator walk is a dynamic exercise that targets the entire body, including the core and lower abs. It also engages the upper body and improves overall strength and stability.

To perform the alligator walk, start in a high plank position with your hands beneath your shoulders. Engage your core and take a small step forward with your right hand and left foot, followed by your left hand and right foot. Continue alternating sides, keeping your core engaged and your body in a straight line.

The alligator walk is a challenging exercise that requires core strength and control. It can help strengthen the lower abs, improve overall core strength, and enhance stability and control. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

1. Bicycle Crunch

Bicycle Crunch

Bicycle Crunch

The bicycle crunch is a classic exercise that targets the entire core, including the lower abs. It also engages the obliques, improves overall core strength, and enhances stability and control.

To perform the bicycle crunch, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head or across your chest. Engage your core and lift your shoulder blades off the ground, simultaneously bringing one knee towards your chest while extending the opposite leg straight out.

Rotate your torso, bringing your left elbow towards your right knee. Return to the starting position and repeat the movement on the other side. Continue alternating sides in a pedaling motion.

The bicycle crunch is an effective exercise that targets the lower abs, obliques, and core muscles. It can help strengthen the lower abs, improve overall core strength, and enhance stability and control. Incorporate this exercise into your lower abs workout routine to target and tone your lower abdominal muscles.

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Frequently Asked Questions

What are some effective lower abs workouts that can be done at home?

At-home workouts are a convenient option for targeting the lower abs and building core strength. Here are some effective lower abs workouts that can be done at home:

Leg Lifts: Lie on your back with your legs straight. Lift your legs towards the ceiling, engaging your lower abs. Slowly lower your legs back down to the starting position.

Scissor Kicks: Lie on your back with your legs straight and raise them a few inches off the ground. Cross your legs over each other in a scissor-like motion, engaging your lower abs. Continue alternating legs.

Plank Knee Tucks: Get into a high plank position with your hands directly beneath your shoulders. Engage your core and bring one knee towards your chest, then return to the starting position. Repeat with the other knee.

Russian Twists: Sit on the floor with your knees bent and feet flat on the ground. Engage your core and lift your feet off the ground, balancing on your tailbone. Twist your torso from side to side, touching the ground on each side.

These exercises can be done without any equipment and can be modified based on your fitness level. Incorporate these exercises into your home workout routine to target and tone your lower abs.

How often should I do lower abs workouts to see results?

The frequency of your lower abs workouts depends on your fitness level, goals, and overall exercise routine. Consistency is key when it comes to seeing results. Here are some general guidelines for the frequency of lower abs workouts:

Beginners: Start with 2-3 lower abs workouts per week, allowing at least one day of rest between each workout. Focus on proper form and gradually increase the intensity and duration of your workouts as you progress.

Intermediate to Advanced: Aim for 3-4 lower abs workouts per week, allowing at least one day of rest between each workout. Include a variety of exercises to target different areas of the lower abs and progressively challenge your core muscles.

Remember to listen to your body and give yourself enough time to recover between workouts. Consistency is key, but overtraining can lead to injury and hinder your progress. It is also important to incorporate rest days into your workout routine to allow your muscles to recover and grow.

Are there any dietary changes that can help improve my lower abs?

Diet plays a crucial role in achieving visible lower abs. To improve your lower abs, you can make some dietary changes that promote fat loss and support muscle definition. Here are some dietary tips:

Create a caloric deficit: Consume fewer calories than your body needs to maintain its current weight. This can help reduce overall body fat, including the fat around your lower abs.

Focus on lean protein: Include lean protein sources such as chicken, turkey, fish, tofu, and legumes in your diet. Protein helps build and repair muscle, which is essential for a toned core.

Choose healthy fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil. Healthy fats provide energy and promote satiety, which can help you stick to your calorie deficit.

Eat complex carbohydrates: Opt for complex carbohydrates like whole grains, fruits, vegetables, and legumes. These provide sustained energy and essential nutrients for overall health.

Stay hydrated: Drink plenty of water throughout the day to support digestion, metabolism, and overall health.

Remember, a balanced and nutritious diet is essential for overall fitness and health. Consult with a registered dietitian or nutritionist to create a personalized meal plan that suits your specific goals and needs.

Are there any risks or potential injuries associated with lower abs workouts?

Engaging in lower abs workouts can pose risks if not done with proper form and technique. Potential injuries may include lower back strain, muscle imbalances, and strain on the neck or shoulders. It’s crucial to maintain proper form and gradually increase intensity to minimize the risk of injury.

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Perfecting the Romanian Deadlift Technique

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Lara Beck
Fitness Coach

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