While developing six pack (8-pack!) abs, the lower part of the abdomen often gets overlooked. But it is ideal to work on the lower abdominal region regularly for maintaining a healthier balance and achieving the “perfect” physique, especially if your ultimate goal is to reveal the elusive 8-pack!
If you are planning to work on your lower abs, go through these five workout tips before starting the regime. The exercises here are a great starting point if you’re looking to achieve rock hard lower abdominal muscles and balance out your overall physique.
Five Awesome Exercises for the Lower Abs
Lower abs definition can be yours through the right combination of nutrition, cardio exercise, and strength training. These five lower abs exercises are some of my favorite to achieve great results. Give them a try and let me know what you think.
#1. Mountain Climbers
Along with challenging the lower abdomen, mountain climbers improve the endurance of the entire body. The exercises fire almost every muscle group in the body including biceps, quads, hamstrings, triceps and chest. It also helps to develop cardiovascular and muscular fitness by increasing flexibility, strength, blood circulation.
Step 1: At first, adjust yourself in a plank position with stretching arms and legs. Rest the body weight on the hands and the toes. Pull the knee closer to your chest with pulling your abs. The knee should be positioned under the hip.
Step 2: Change the position of one leg to another and vice versa at a significant pace.Perform it for 30 seconds before repeating it for the advised number of times.
Tip: Keep a straight line in your spine and do not drop your head.
The Jackknife exercise makes a person more flexible with maneuvering the lower back.
Step 1: Lay on the ground with your arms extending behind your head and keeping your legs a little off the ground.
Step 2: Move the legs and arms simultaneously to develop a jackknife position. Fold your arms in two along with bringing arms and legs together to reach above the midriff.
Step 3: Do it for a moment before returning to the initial position. Repeat it for advised number of times.
Tip: This exercise is a bit tough so do not push hard in first few attempts. You can use a medicine ball or a stability ball to the Jackknife to increase resistance.
#3. Straight Leg Raise
The straight leg raise helps to improve the muscles of the hip. It is comparatively an easy exercise.
Step 1: Lay down on the mat with keeping arms behind the lower back and lifting legs straight using only abdominals and hip flexors.
Step 2: Keep it on for a moment before returning to the initial posture.
With all the ab workout tips, leg raises have been found to be one of the most effective exercises.
#4. The Scissor Kick
The scissor kick strengthens the core along with developing muscle groups in torso and hips. It protects the spine.
Step 1: Lay on the back keeping hands by your sides or extending them under your glutes. The palms should face the floor.
Step 2: Bending the knees slightly, lift the legs around half a feet and cross them alternatively on the top of each other.
Step 3: Holding for a moment, return to the initial position and repeat the exercise.
Tip: You can put weights on your ankle for several resistance.
#5. Swiss Ball or TRX Pike
Swiss Ball exercise mainly aims at developing abs, shoulders, hip flexors, glutes
Step 1: Keeping top of your feet on a swiss ball or in two TRX harnesses, stay in a push-up position.
Step 2: Back should be remained flat with keeping the legs straight and bend
hips. Pull your feet towards the chest.
Step 3: Hold the posture for three to four seconds before gently coming back to the initial position.
Tip: Practice this exercise at the end of your workout.
The Bottom Line
While no amount of exercise alone will give you 6 or 8-pack abs, these five exercises when paired with a balanced nutrition and cardiovascular program will reveal your lower abs in time.
The key here is a balanced approach and staying consistent with your overall health & fitness goals.
Always remember, fitness is a lifestyle, which means it’s meant to be an integral part of your life. I can guarantee you will see results if you adopt this lifestyle and stick with it!