Struggling to work your lower abs? You are probably doing it the wrong way. Although certain exercises can help you achieve a tighter core, there is no magic move that can specifically destroy belly or lower abdominal fat.
This is because targeted fat loss, also known as spot reduction, is a myth. That is, isolated exercises focused on the abs will not cause a loss of fat in the abdomen. Also, your lower abs are not a separate muscle group that you can isolate, the term simply refers to the lower part of your rectus abdominis.
But don't be discouraged. You can still achieve stronger and leaner lower abs through a smart training strategy (along with a healthy eating plan).
3 ineffective lower abs exercises
Flutter Kick
People think that flutter kicks work the lower abdomen, but if not done correctly, this move does two things: it wears out the hip flexors and puts undue strain on the back.
Reverse crunch
This exercise is often done the wrong way, and many are quick to overcome the reverse crunch, doing a lot of reps without any control. In addition, it is an isolated movement, which only involves the small muscles of the abs.
This means that the reverse crunch won't do much for you in terms of toning up (i.e. building lean muscle) and burning calories.
Crossed legs
A variation on flutter kicks, this crossover motion comes with the same hip flexor and lower back issues. And, like other small core-focused exercises, they likely won't improve your overall fitness, strength, and calorie burn.
Do these 5 exercises to strengthen the lower abdomen
Although trying to focus on your lower abs won't get you any closer to losing belly fat, targeting your entire core with larger movements will recruit more muscles and help you burn more calories.
In fact, doing compound exercises like squats and deadlifts, which incorporate lots of muscles, large and small, is a more successful strategy for training your abs, according to research in the June 2013 issue of the Journal of Strength and Conditioning Research. .
Although there are no squats or deadlifts on this list, the following five exercises integrate multi-joint movements and activate many core muscles to help you target your lower abs.
Iron with reach
Any type of plank variation is recommended, as it teaches core engagement from the start. When you add an arm extension to a standard plank hold, you create an unsupported stance that challenges balance and anti-rotation in the core.
That means all your core muscles, including your lower abs, must work overtime to keep your body upright, stable, and in place. Building a strong and stable core through movements like these is essential before moving on to more dynamic movements.
- Start on a standard forearm board, creating a straight line from your shoulders to your ankles. Keep your neck in neutral alignment looking at your hands.
- Slowly stretch one arm forward until your elbow is straight.
- Pause for a second, then pull that arm back and position your elbow so it's back on a basic board.
- Alternate arms with each rep.
Scaler
A great move for your entire abs, including your lower ones, climbers take an isolated move like a scissors or a flutter kick and put it into a functional movement pattern, forcing you to stabilize your core while moving your legs.
- Press up on a high board as if you were about to do a push-up, with your hands under your shoulders and your body in a straight line from head to heels.
- The feet should be shoulder width apart and anchored to the ground at the balls of the feet.
- Keep your hips level and don't let your lower back sag.
- Bring your right knee towards your chest, activating your abs at the same time.
- Return your right knee to the starting position.
- Bring your left knee to your chest, then shoot backward, switching legs at the desired pace.
- Keep your breathing steady throughout the exercise, inhaling through your nose and exhaling through your mouth.
Burpee
Combining a push-up and a jump squat, the burpee is a great move, and when executed in proper form, it is beneficial for overall body conditioning and core strength.
- Start standing, squat down, and place your hands flat on the ground in front of you.
- Kick both feet back and land in a proper push-up position with your shoulders, hips, and ankles in a straight line.
- Perform a push-up, keeping your elbows at a 45-degree angle to your body and keeping a straight line from your neck to your ankles.
- Jump your feet below your hips and stand flat on your back as you transition into an explosive jump.
- Land gently with your hips back and your knees in line with your feet and hips.
Hanging Leg Raise
Hanging leg raises are an excellent move for upper body holding strength as well as conditioning your core. Specifically, your lower abs should work to lift your legs, while the rest of the core muscles should be activated to stabilize your body, so you don't sway.
- Hold onto a chin-up bar above your head.
- Stretch your arms and hang from the bar.
- Keeping your core tight, exhale and lift your knees bent in front of you to about the height of your hips.
- Keep your torso still and avoid swaying.
- Inhale and lower your knees again.
Crunch in and out
This exercise takes your normal contraction and adds some leg movements to create a larger movement that recruits more muscles. As you move your legs in and out and flex your core, your midsection works to stay stable, emphasizing your entire abdomen.
- Begin by sitting upright on a mat with your legs bent in front of you.
- Keeping your back straight, lift your hands off the ground and feet while bringing your knees toward your chest. Tighten your abs and stay on top of the movement. This is the "in" position.
- Lean back and straighten your legs in front of you, strengthening your abdomen to support your lower back.
- Before your shoulder blades touch the floor, hover for a pause in this "out" position.
- Repeat this in-and-out movement pattern.
