Lower Ab Exercises to Include in Your Workout Program

If you’re like many others, you might discover that your lower ab could be more strong and toned even when you exercise frequently and consume a healthy diet.

By strengthening your core with workouts like planks, crunches, scissor kicks, and butterfly kicks, you can execute other activities more easily.

According to a reliable source, having a strong core can also aid with posture, injury avoidance, and back pain relief.

10 exercises for lower abs

You can add the exercises listed below to your fitness plan.

If you can, try to perform lower ab exercises a few times per week. Between each day of exercise, allow yourself one day of recuperation. As you advance, feel free to add more repetitions and sets.

Before beginning any new exercise regimen, talk to your doctor if you have any chronic illnesses.

Focus on using your lower abs during the workouts and push yourself without going too far.

1. Ab exercises(contractions)

How to carry out
Knees bent and feet flat on the floor, lie on your back.
Tighten your core by pressing your back into the ground and drawing your navel into your spine with a small movement.
Spend 30 seconds doing this belly exercise before relaxing.
Repeat 1-3 times after a brief period of rest.
Take long, deep breathes while performing the workout. If 30 seconds is too much time, start with 10-15 and gradually extend it.

2. Leg drops

How to carry out
Lay on your back with your arms at your side and your legs straight up.
Lift your legs back up just before they hit the floor after lowering them gradually.
Ensure that your lower back is pressed firmly against the ground.
Perform 1-3 sets of 10–16 reps.
Advice: Stop there and elevate your legs back to the beginning position if your lower back begins to lift off the floor. For further support, try forming a triangle with your hands and placing them beneath your hipbones.

Try single-leg drops or leg half-drops for variations, which involve lowering your legs to a 45-degree angle and raising them back up (lower one leg, bring it back up, and then switch legs).

 try leg half-drops (lower your legs to a 45-degree angle, and then raise them again) or single-leg drops (lower one leg, bring it back up, and then switch legs).

3. Hip raise

How to carry out
Lay on your back with your arms outstretched next to you.
Put your legs vertically up in the air.
To lift your hips off the floor, press your feet up toward the ceiling.
Repeat by bringing your hips back to the ground.
Perform 1-3 sets of 10-15 reps.
Tips: Control the descent of your hips to the floor. Breathe out after each lift.

Boat position

How to carry out
Knees bowed and feet flat on the floor, take a seat.
Return to your sitting bones and make a “V” form with your legs extended at a 45-degree angle.
With your hands facing up, extend your arms parallel to the ground.
For up to a minute, maintain this posture.
1-2 times, then take a break.

Boat pose

How to perform

1. Sit with your knees bent and feet flat on the floor.
2. Roll back onto your sitting bones and extend your legs to 45 degrees, creating a “V” shape.
3. Extend your arms parallel to the floor with palms facing up.
4. Hold this position for up to 1 minute.
5. Rest and repeat 1–2 times.

Rock climbers

How to carry out
Pose yourself in a high plank with your hands beneath your shoulders.
Bring your right knee forward and toward your chest while bending it.
Bring your left leg forward while bringing your right knee back to the beginning position.
For up to a minute, keep doing this.
1-2 times, then take a break.
Advice: This is not a race! Make these controlled, slow movements. By engaging your core, maintain level hips and shoulders.

Rocking bench

How to carry out
Set up a low (forearm) plank with your elbows tucked beneath your shoulders.
Move your body backward and forward.
For one minute, keep doing this.
1-2 times, then take a break.
Keep your hips, spine, and neck all in one line. Make sure to contract your lower abs while you exercise

Scissor kicks

How to perform scissor kicks

1. Lay on your back with your legs extended to a 90-degree angle and your arms at your sides.
2. While keeping your left leg up, slowly stoop your right leg.
3. Slowly lower your left leg while you raise your right leg once more.
4. Leg rising and lowering should be done repeatedly.
5. Perform 1-3 sets of 10–16 reps.

Don’t lower your leg all the way down if your lower back starts to arch (aim for 45 degrees). Attempt open scissor kicks for variety (extend your legs straight up toward the ceiling, slowly lower your right leg, bring it back up, and then alternate to your left leg).

The 100

How to carry out

1. Your legs should be up against your chest while you lay on your back.
2. Curl your shoulders, neck, and head up.
3. Hold your arms out in front of you.
4. Straighten your legs out at a 45-degree angle.
5. Pump your arms up and down while taking five breaths in and five breaths out.
6. 10 sets of 10 breaths should be repeated (100 pumps).

Tips: Breathe in through your nose and out through your mouth. Bring your knees closer to your chest and bend them at a 90-degree angle for variety.

Cycling crunches

How to carry out your ab exercises

1. Your fingers should be intertwined to support the base of your skull as you lay on your back.
2. Knees should be 90 degrees bent.
3. Straighten out your right leg, then turn your right shoulder and elbow toward your left knee.
4. Extend your left leg and bend your leg shoulder and elbow toward your right knee as you bring your right leg back to a 90-degree angle.
5. Continue doing this while switching sides.
6. Perform 1-3 sets of 12–18 reps.

Tip: Draw your navel into your spine to keep your core tight. Hold both knees at 90 degrees for a brief period of time if you need a break.

Choppy kicks

How to carry out

1. Your arms should be beside your body while you lay on your back.
2. Your legs should be raised such that your feet are roughly 6 inches off the ground.
3. Lift your left leg a few inches while lowering your right leg a few inches at a time.
4. Slowly turn around, lifting your right leg a few inches higher than your left and lowering it a similar amount.
5. For up to a minute, keep doing this.
6. 1-2 times, then take a break.
7. Keep your lower back pressed on the ground.

Safety precautions for lower ab exercises

Any exercise program has safety precautions that should be followed. Exercises for the lower abs are identical. You might wish to think about the following safety advice before beginning a lower abdomen workout:

If you have any health concerns that need attention, consult your doctor before beginning a new exercise regimen.
Before beginning your ab exercises, warm up.
Put form first.
Only perform as many repetitions as you can while keeping your form in check.
If it hurts, stop!

You can contact me if you want accountability (A Coach to count your reps & beyond that) 🙂 You can also check this website for more ab exercises.