Lower Abs Workouts at Gym: 11 Best Exercises for Strength

Some people refer to the lower abdominal area as the “lower abs,” and it tends to be an area many try to target with their exercises. However, since it’s not a muscle group but more a region, one cannot isolate the “lower abs” during a workout. What is commonly referred to as the lower abdominal area is the lower portion of a sheath of muscles called the rectus abdominis, which originates at the bottom of the rib cage and continues down to the pubic symphysis. When you exercise the rectus abdominis, you work the whole muscle, as it has no lower or upper end. This blog will thoroughly explain how a lower abs workouts at gym will help you strengthen your abs.

What Are the Lower Abs?

The lower abs, or abdominal muscles, are part of the rectus abdominis muscle on your torso and run right down from the rib cage to the pelvis. This portion of the muscle is divided between the upper and lower regions. Several exercises target this area to make firmer abdominals. Some everyday lower ab-targeting workouts are leg raises, reverse crunches, bicycle kicks, etc. Each is greatly strengthened to enhance core stability, improve posture, and support general abdominal definition.

Critical Exercises for Targeting Lower Abs

Here are some efficient exercises to target your lower abs:

Leg Raises:

  • Lie flat on your back with your legs straight.
  • Lift your legs towards the ceiling until they form a 90-degree angle with your torso.
  • Slowly lower them back down without touching the ground.

Hanging Leg Raises:

  • Hang from a pull-up bar with your body straight.
  • Lift your legs to your chest, straight or slightly bent.
  • Lower them back to the starting position in a controlled manner.
Hanging leg rise

Reverse Crunches:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Lift your hips, bringing your knees towards your chest.
  • Slowly lower your hips back to the starting position.

Flutter Kicks:

  • Lie on your back with your legs extended and your hands under your hips.
  • Lift your legs slightly off the ground and alternate kicking them up and down.
Flutter kicks exercise keeps your legs flexible

Bicycle Crunches:

  • Lie on your back with your hands behind your head and your legs lifted.
  • Alternate bringing your opposite elbow to the opposite knee while straightening the other leg.

Ab Rollouts:

  • Kneel on the floor with an ab wheel in your hands.
  • Roll the wheel forward, extending your body as far as possible without touching the ground.
  • Roll back to the starting position.
Ab rollout

Scissor Kicks:

  • Lie on your back, legs extended.
  • Lift your legs slightly off the ground, then cross one leg over the other in a scissor-like manner.
  • Keep your core engaged and move with control.

Mountain Climbers:

  • Take a plank stance with your hands directly beneath your shoulders.
  • Bring one knee to your chest and swiftly switch legs to simulate a running action.
  • Keep your core and hips level strong throughout the workout.

Plank Jacks:

  • Start in a plank position with your hands directly under your shoulders and your feet together.
  • Jump your feet to the sides and back together, similar to a jumping jack motion.
  • Keep your core tight and your hips level throughout the exercise.

Toe Touches:

  • Lie on your back with your legs extended towards the ceiling.
  • Reach your hands towards your toes, lifting your shoulder blades off the ground.
  • Lower back down and repeat the movement.

TRX Rollout

  • In the TRX Rollout, you will engage your entire core with a particular engagement of the lower abs as you extend the body forward.
  • Go slower to maintain form and continue maximum lower abdominal activation.
  • Perform 8-12 repetitions; make sure the movement of each rollout is smooth and even.

The Rectus abdominis is a single muscle group exercise, so lower abs can never be worked independently. However, training exercises for the lower part may help to define and colonize a core. Most of all, it can help you to work on your lower part of the abs other than leg raises, hanging leg raises, reverse crunches, flutter kicks, bicycle crunches, ab rollouts, scissor kicks, and mountain climbers, plank jacks, as well as toe touches. And the results will come when you do it consistently and correctly— and then you build core strength. Pair these exercises with a healthy diet and cardio exercise for the best downstream benefits.

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