An open secret in the fitness world: There’s technically no muscle group known as the “lower abs.” The truth is that different experts define the “lower abs” in different ways. Some say they’re part of the rectus abdominis (commonly referred to as the “six-pack muscles”) while others consider them to be part of the transverse abdominis and pelvic floor (your deepest core muscles).
The good news is that training your core as a whole will inherently help strengthen the muscles in your lower abdominal region, which means most core moves will fit the bill if you’re looking for lower ab exercises. However, it’s important to note that it’s not possible to “spot train” or “spot reduce” in the lower abdominal region (or anywhere else, for that matter). Instead, taking a holistic approach to training the range of muscles in your core is key to overall stability, mobility, and strength.
That said, if you do want to effectively engage those aforementioned deeper core muscles, focus on strengthening the mind-body connection before you dive into your exercises. To that end, try lying on your back and placing your fingers on your stomach, between your belly button and your hips. Take a breath, and as you exhale, try to engage your pelvic-floor muscles and pull your lower belly down away from your fingers.) As you become more in-tune with your deep abdominal muscles using the techniques, it will make all of your core exercises more effective, so-called “lower ab exercises” included.
Then, during your workout, slow down, focus on your breathing (exhaling when you do the hardest effort), and mindfully tune in to your abdominal muscles as you move.
The following exercises are my go-tos when I’m aiming to target the abdominal muscles, along with the rest of the core musculature. You can add them into any of your usual workouts as one-offs, or string several together to create a core-focused mini workout.
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Scissor Kicks
- Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head.
- Lift both legs straight up toward the ceiling, continuing to engage your abs.
- Keeping your core strong, slowly lower your right leg down toward the ground until it is hovering a few inches off the floor.
- Then slowly switch your legs, lifting your right leg back up as you lower your left leg down toward the ground.
POPSUGAR Photography | Chaunté Vaughn
Bear Crawl
- Begin on all fours with your hands directly below your shoulders and your knees beneath your hips.
- Keeping your core engaged and your back flat, lift your knees so they’re hovering over the mat.
- Lift your right hand and left foot, then walk them forward. Repeat on the other side.
- Do this until you reach the end of your mat, then reverse the movement to return to your starting position.
POPSUGAR Photography | Chaunté Vaughn
Dead Bug
- Lie on your back with your arms and legs in the air, and knees bent 90 degrees.
- Engage your core, then slowly and simultaneously lower your right leg and left arm until they both almost touch the ground.
- Hold for a moment, then return to start and repeat on the opposite side.
POPSUGAR Photography | Chaunté Vaughn
Leg Lift
- Lie on your back, lift your legs in the air, forming a 90 degree angle. Place your hands on the floor beside your hips.
- Use your lower abs to slowly curl your hips off the floor and lift your legs to the sky.
- With control, slowly lower them back to the starting position.
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Mountain Climber
- Start in a high plank position, with your core engaged. Keep shoulders over wrists and back flat.
- Quickly drive your left knee toward your chest, then return it to start. Repeat with your right knee.
- Alternate between left and right slowly in and with control.
POPSUGAR Photography | Chaunté Vaughn
Hollow Body Hold
- Lie on your back with your legs straight and your arms extended overhead. Actively press your lower back into the floor and draw your belly button into your spine.
- Inhale to lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor. (Note: Bend your legs if you’re having trouble maintaining core engagement or your lower back is hurting.)
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Pilates 100
- Lie on your back with your legs in tabletop position. Engage your deep abs.
- Exhale and lift your upper back off the floor, and straighten your legs to a 45-degree angle (you can bend your knees if this is too challenging).
- Reach your arms toward your feet, about two inches off the floor.
- Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps, and exhale for five pumps. That’s one set or cycle.
- Work your way to 10 cycles (for 100 total).
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Elbow Plank
- Start on the floor resting on your forearms and knees.
- Step your feet out one at a time, coming into a plank position.
- Engage your abs to maintain alignment in your spine.
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Standing Abs March
- Stand with your feet hip width apart.
- Engage your abdominals, and lift one knee towards your chest as you exhale.
- Repeat on the other side. Continue alternating sides with control.
POPSUGAR Photography | Chaunté Vaughn
Bicycle Crunches
- Lie flat on the floor and pull your abs down to target your deep abs. Interlace your fingers, and put your hands behind your head. Bring your knees to a tabletop position and lift your shoulder blades off the floor.
- Straighten your right leg out to about a 45-degree angle to the ground while twisting your upper body to the left, bringing your right elbow toward the left knee.
- Repeat on the other side, and continue back and forth in a pedaling motion.
POPSUGAR Photography | Chaunté Vaughn
Plank with Bunny Hop
- Begin in a high plank position with your hands directly below your shoulders, and your core drawing up.
- As you exhale, hop your feet forward and to the right, engaging your abdominals as you slightly twist your lower body.
- Hop your feet back to the starting point and repeat on the other side.
- Continue alternative back and forth.
Kristine Thomason is a lifestyle writer and editor based in Southern California. Previously, she was the health and fitness director at Mindbodygreen and the fitness and wellness editor at Women’s Health. Kristine’s work has also appeared in POPSUGAR, Travel + Leisure, Men’s Health, Health, and Refinery29, among others.
