6 Exercises To Target Your Lower Abs
A physique can’t be deemed complete without a shredded abdomen. Abs have become an aesthetic standard which every pro athlete needs to maintain. You will never see a bodybuilder without a six-pack on stage.
Lower abs are one of the most stubborn muscle groups. Love handles can be the hardest to lose. If you want a shredded six-pack, sticking to the crunches won’t get you a long way. You need to perform ab exercises which will target your lower abs.
1. Flat Bench Leg Raises
Performing exercises like the crunches work the upper abs. You need to have lower body exercises like the leg raise in your exercise arsenal to target the lower abs. You can perform the leg raises on a flat bench or a decline bench.
Lie down on a bench while facing the roof. Your upper body should be on the bench while your lower body hangs off the edge of the bench. Slowly raise your legs so they’re perpendicular to the floor. Your feet should be an inch away from the floor at the bottom of the movement.
2. Hanging Leg Raises
Hanging leg raises are an isolation exercise and your lower abdominal will be completely exhausted after this exercise. You could perform this exercise on a pull-up bar or parallel bars.
Most people make the mistake of using momentum to lift their legs. Doing this can eliminate the tension on your lower abs. Your upper body should not swing while you perform the hanging leg raises.
The primary muscles involved in scissor kicks are the lower abs and your hip flexors. Lie down on the floor and with a slight bend at the knees, lift your legs up so that your heels are about six inches off the ground.
Now, lift your right leg 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.
4. Mountain Climbers
Mountain climbers are usually a part of a HIIT workout and will completely smoke your lower abs. Get into a high plank position with your feet placed at shoulder width. Make sure you keep your abs tight and contracted throughout the exercise.
Lift your right leg up to the chest between your hands. As you return the right leg back to the plank, lift left foot and draw left knee to the chest between your hands. Keep your upper body fixed in place and avoid hiking your hips.
5. Slider Knee Tuck
You will need sliders or a towel for this exercise. Place both your feet on the sliders and pull in your feet to your chest between your hands. Push feet back to the starting position and repeat for the target reps.
Maintain a tight core, exhale and contract your abs at the top of the movement. Make sure you don’t hunch your shoulders and back or lean forward too much while performing this exercise.
6. Reverse Crunches
Reverse crunches are the opposite of the conventional crunches. This exercise might look easy but can prove to be lethal. Lie on the floor with your hands under your lower back. Maintain a slight bend at your knees and lift your feet so they’re 2-4 inches off the ground.
Raise your knees to your chest while maintaining the bend at the knees. Return to the starting position and don’t let your feet touch the floor. You can also perform the reverse crunches on a flat bench. Doing this will increase the negative motion which in turn will increase the tension on your lower abs.
Which is your favorite lower abs exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.