No matter whether you’re gunning for that elusive eight-pack or just want to bolster your core, it’s likely lower ab workouts are the missing link in your training arsenal. Though just one muscle – the rectus abdominis – runs down your abdomen, most abs movements primarily activate the ‘upper’ section, making your otherwise impressive rig a little top-heavy in terms of strength. Part of the rectus abdominis, the middle abs are defined as the middle region of the stomach, below the upper aspect while above the lower aspect of the abdominals.
Generally, this location of the abdominal muscles is used in nearly all ab exercises, the difference being where the emphasis of the particular exercise lies. If there is no emphasis on a specific aspect, then they are considered middle ab exercises. Using a targeted exercise can be quite beneficial when one is attempting to sculpt a very specific muscle area.
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Lower Abs Workout : Reverse Crunches
3 Sets 20 Reps each Set
- Lie on your back with knees bent and feet a few inches off the floor.
- Slowly contract the abs, focusing on rotating the pelvis up and bringing your knees towards your rib cage.
- Concentrate on letting your abs do the work. Hold at the top then slowly lower your knees to the starting position.
Lower Ab Workout : Leg Raise
3 Sets 20 Reps each Set
- Lie face up with your legs extended and hands at your sides or tucked underneath your hips for extra support.
- Slowly raise your legs, keeping them together and as straight as possible, until the soles of your shoes are facing the ceiling.
- Then, slowly lower your legs back down. Don’t let your feet touch the floor; instead, keep them hovering a few inches off. That’s 1 rep.
- As you do this move, make sure to keep your lower back flat on the floor. If you’re having a tough time doing that, don’t lower your legs as far.
Lower Abs Workout : Flutter Kicks
3 Sets 20 Reps each Set
- Lie down on your back, facing up.
- Place both your hands underneath your buttocks.
- Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, and lift the left leg so it hovers a few inches off the floor.
- Hold for 2 seconds, then switch the position of the legs, making a flutter kick motion.
- For more of a challenge, lift your head and neck off the floor.
