Lower Ab Workout: 6 Exercises for a Stronger Lower Belly
A lower ab workout with 6 exercises for the lower rectus abdominis: reverse crunches, leg raises, knee tucks and more, plus the truth about lower belly fat.
By Ayoub Farid · · 2 min read
The lower abs are the part most people struggle to feel, and the part where fat often hangs on longest. Technically, your "upper" and "lower" abs are one muscle, the rectus abdominis. But exercises that move your pelvis toward your ribs (rather than your ribs toward your pelvis) emphasize the lower portion. That's what this workout does.
The lower ab workout
Two to three rounds. Rest 20 seconds between exercises.
1. Reverse crunch: 12 reps
On your back, knees bent at 90°. Curl your hips off the floor toward your chest, then lower slowly. The key is the hip curl, not swinging your legs. Reverse crunch guide.
2. Lying leg raise: 10 reps
Hands under your hips. Lower straight legs slowly, stop before your lower back arches, raise. Bend your knees if needed. Leg raises.
3. Knee tuck: 12 reps
Seated, lean back on your hands, extend your legs, then pull your knees to your chest.
4. Flutter kicks: 30 seconds
Legs straight and low, small fast kicks, lower back down.
5. Dead bug: 8 per side
Teaches you to keep your pelvis stable while your legs move, which is the foundation of lower ab control. Dead bug.
6. Mountain climbers: 30 seconds
Knees under your chest, hips level. Mountain climbers.
Going further
With a pull-up bar, the hanging leg raise is one of the best lower ab exercises there is. With an ab wheel, the ab wheel rollout trains the whole front of your core.
In the AbBlitz library there are 30 lower ab exercises, from beginner knee tucks to advanced hanging and bar variations. Choose "Lower belly" as your focus area to tilt your plan toward them.
Feeling it in your hip flexors?
Leg raises use your hip flexors a lot. To shift work to your abs:
- Tilt your pelvis back (flatten your lower back) before each rep
- Use a smaller range
- Bend your knees
- Slow the lowering phase
If your lower back hurts, read lower back pain during ab workouts.
About lower belly fat
No lower ab exercise burns the fat over your lower abs. That fat comes off with overall fat loss and for many people it goes last. See lower belly fat and the spot reduction myth.
Frequently asked questions
Can you really target lower abs?
You can emphasize the lower part of the muscle with pelvis-curling exercises, but you can't isolate it completely.
Why can't I feel my lower abs?
Usually because the hip flexors take over. Focus on curling the pelvis and keeping your back flat.
How often should I train lower abs?
Two to four times per week as part of a balanced core routine.
What's the best lower ab exercise?
For most people, the reverse crunch at home and the hanging leg raise in the gym.