September 06, 2022 11 min read
A perfect six-pack is a big goal for many people because it’s the ultimate display of physical strength and athleticism. No physique can be deemed complete without chiseled abs. A shredded abdomen has become an aesthetic necessity every pro athlete needs. It has also become the primary head-turner worldwide.
However, chiseled abs are not easy to come by.
It takes a lot of hard work and effort to develop perfect abs, and even more suffering to maintain them. The abdominal area is typically divided into three areas, upper, middle, and lower abs.
As shown in the article 10 BEST MIDDLE ABDOMINAL WORKOUTS FOR CHISELED ABS, training the core can also help to protect against lower back pain, back injuries, and even improve your respiratory function—all key ingredients for a body that works like a well-oiled machine. This is in addition to the better balance you’ll develop, a better posture, and greater agility.
Although this article will focus on the lower abs, there is no muscle group dedicated to the lower abs, so you can't isolate this area during your workout. The lower abs are serviced by the lower end of the rectus abdominis muscle, which is a muscular sheath between the bottom of the rib cage and the pubic symphysis.
Working on the lower abs will involve the entire rectus abdominis, along with the deep transverse abdominis and the internal and external obliques, building a stronger core.
Therefore, ab workouts will also benefit the hip flexors and the legs. Furthermore, some exercises focused on the lower abs will also feature in the workout routines for the middle and upper abs. Several of the best ab exercises can be done at home.
Note: The reps for each of the following exercises depend on your strength and level of fitness.
Mountain climbers are a superb lower ab exercise that can give you a quick cardio boost while simultaneously giving your abs, shoulders, legs, glutes, and shoulders a workout. At the same time, it will burn some calories.
This exercise is one of several plank exercises, also called a hover, front hold, or abdominal bridge. Plank position exercises engage the muscles in your abdominals, lower back, hips, and arms.
It is an isometric core strength exercise, that involves maintaining a push-up-like position for the maximum possible time without any actual muscle movement taking place.
After a few minutes of holding the position, you might find your hips dropping or your back arching. However, alignment is key in this exercise.
Your heels, legs, hips, shoulders, neck, and head must form a line. Hold your hips up, and keep your back straight — don’t arch it or lift your head to look forward.
How to perform mountain climbers:
Your starting position for the mountain climber is a high plank position with your hands shoulder-width, palms flat on the floor, and shoulders up and in line with your wrists. Extend your legs and engage your core.
During the exercise, you'll likely feel you are running against the floor. This movement exercises almost every muscle group in the body while also giving you a cardio boost.
Alternative option: Do a cross-over climber by bringing your right knee to your left elbow and then your left knee to your right elbow.
Pro Tip: The faster you move (while holding your aligned form), the more calories you burn, so step up to turn your workout into a seriously sweaty one!
This is another plank exercise that is excellent for a strong core, targeting the lower abs and obliques.
How to perform alternating leg lifts:
Do not rush this one, alternate the legs in slow movements, and work toward 25 reps in sets of 3.
Our third plank exercise for targeting your lower abs.
How to perform rolling plank exercises:
This time, you start in a low plank position propped up on your forearms like your position for the alternating leg lifts.
Rolling to both sides equals one rep. Work toward three sets of 10 reps.
Performing exercises like crunches works the upper abs. Yet, you need lower body exercises in your exercise arsenal to target the lower abs. One such exercise is the leg raises, which you can perform on a flat bench or a decline bench.
How to perform flat bench leg raises:
Variations: You can also perform this exercise on the floor on an exercise mat. You can also add weight by holding a dumbbell in between your feet as you get more advanced.
Hanging leg raises are an isolation exercise that will likely leave your lower abdominal area completely exhausted. You could perform this exercise on parallel bars or a pull-up bar.
Using the pull-up bar variation could be challenging because the body is likely to start swinging as movement is generated around the hips and knees.
When that happens, there is a greater demand on the stabilizing musculature of the body and the core to hold the body in position and prevent excessive swinging.
Similarly, swinging your upper body can eliminate the lower ab tension, limiting the benefits of the hanging leg raises. So, don’t make the mistake of using momentum to lift your legs.
How to perform hanging leg raises:
For the starting position, grab the bar using an overhand grip and improve stability by wrapping your thumbs around the bar.
Work your way up to 3 sets of 15 reps. Rest for 1 minute between sets.
If you are new to the hanging leg raise, you might want to try an easier version. Modify the hanging leg raise by bending your knees.
Start in the same position as for the straight-leg version.
Slowly, with knees bent, raise your thighs up toward your chest.
Hold for 3 to 5 seconds, then complete the rep by slowly lowering your legs back down to the start position.
Work up to 3 sets of 15 reps.
Bending your knees should make it considerably easier to complete the hanging leg raises exercise.
Reverse crunches are one of the most common ab exercises. Not only does it strengthen the core, but it also benefits the lower back and stabilizes the hips and spine.
Unlike the normal crunch, bringing the legs up to the chest in reverse crunches makes them less likely to cause back injuries.
The fact that the abdominal muscles are fully engaged throughout the performance of reverse crunches makes them even more beneficial in the quest to obtain chiseled abs.
How to perform reverse crunches:
Reverse crunches are one of the most effective lower ab exercises, and adding weight can make them even more effective.
The key to the success of the weighted reverse crunches is your ability to maintain the tension from squeezing the lower abs and keeping your back flat and in full contact with the floor.
Beginners should focus on normal reverse crunches and add weights at a later stage when they are stronger.
How to perform weighted reverse crunches:
For this version of the reverse crunches, you should add either ankle weights or you can squeeze a small medicine ball between your knees for added difficulty.
Your hip flexors and rectus abdominis are the primary muscles involved in scissor kicks.
Now, lift your right leg at about a 45-degree angle while your left leg is lowered until the heel is about 2-3 inches from the ground. Repeat on the other side by lifting the left leg and lowering the right leg.
How to perform weighted scissor kicks:
PRO TIP: If you struggle tokeep your lower back flat on the floor, don’t lower your leg quite so far down. Instead, aim for about 45 degrees.
Extend your legs straight up toward the ceiling to do open scissor kicks.
Slowly lower your right leg and bring it back up again.
Then lower the left leg, and repeat lowering and lifting, alternating the legs.
This lower ab exercise is a whole lot more challenging than it appears. After only a few reps you’ll feel the burn.
The boat pose does not only build core strength and balance butalso encourages good posture and synergistic control and support from the lower abs and lower back.
How to perform the boat pose to toe touch:
Try doing 10 reps in sets of three.
You can do the boat pose exercise without the toe touch.
Despite its unconventional name, the dead bug exercise is an extremely effective lower abs exercise.
You need no more than a mat on the floor for the dead bug exercise.
Throughout the execution, you’ll keep your abdominal muscles contracted and your torso still. You will likely find it challenging to make the required extending and retracting movements of opposite arms and legs without your body rocking back and forth.
How to perform the dead bugs:
Safety is crucial in any workout program, regardless of whether the routine involves equipment. Lower ab exercises are no different.
Before starting a lower abdominal workout, you may want to consider these safety tips:
You should begin to see improvements in the strength and appearance of your lower abs by consistently practicing these exercises. Make sure your exercise plan includes strength training and aerobic activity.
Stay hydrated, get plenty of rest, and try to do some type of physical activity each day, even if it’s only for a few minutes.
Chiseled abs require hard work and dedication. There are many different factors at play when it comes to building noteworthy six-pack abs.
Eating a balanced, nutrient-dense diet can add another dimension to your results. Your body weight plays a role, and also the presence of belly fat.
No matter if you’re just getting started on your health and fitness journey, or you’ve been at it for a while, there are a few basics that we all rely on to fuel muscle growth, stimulate the body’s ability to burn fat, reduce muscle soreness, and keep metabolism running at its peak each and every day, and the WHEY PRO SHREDDED STACK will cover it all.
However, fundamentally, as with all training goals, it ultimately comes down to motivation, dedication, and commitment to reaching your goal.