Struggling on your quest to get a shredded midsection? Fear not, these awesome moves will target your lower abs and send you on the path to a defined six-pack.
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Shredded, six-pack abs are something that a lot of people aim to achieve. But, it is usually easier said than done to reach such a goal. Especially when it comes to your lower abs, this can often be one of the most stubborn muscle groups in the body, which leaves many people frustrated in their quest to build a solid, well-rounded physique.
Clearly, the first step is getting your diet in check, otherwise, you will fail to make any progress. You can do 100s of crunches every day, but without a solid diet plan, you just won’t get the results that you’re after. No one said that sculpting a shredded six-pack is an easy task, it’s something that takes time, hard work, and dedication to achieve and maintain.
With that in mind, it’s time for you to find out the top 6 ways to get shredded lower abs. So, without any further ado, let’s get to it!
1. Hanging Leg Raises
This is an isolation exercise which targets your lower abdominal muscles. It is one of the most challenging lower abs exercises out there, but they are certainly one of the most effective. You have multiple options for performing the exercise too – you could opt for a pull-up bar or even use parallel bars if you have access to them.
As you perform the move, make sure that you don’t use momentum to swing your legs. This will result in reduced tension on the abs, which means that you’re not getting the full benefit of the exercise. Once you’ve perfected your form, your lower abs will most definitely be obliterated after a few sets of this exercise!
2. Scissor Kicks
Scissor kicks are a fantastic move to get that all-important shredded midsection. There is no equipment required, which means that you can perform this particular exercise anywhere, anytime.
To correctly perform scissor kicks, simply lie down on the floor so that your knees are slightly bent. You’ll then need to lift your legs up so that your heels are approximately six inches off the ground.
Next up, simply lift each leg up one at a time – one of your legs should remain about 2-3 inches away from the ground, while the other is lifted to a 45-degree angle. Perform the move slowly and with a full range of motion to ensure full contraction of your lower ab muscles.
3. Jackknife Sit-Ups
This particular exercise doesn’t just target the lower abs, it also targets the upper abs too. This makes it a great option for toning your core and will get you one step closer to achieving a ripped physique.
You’ll need to lie down on the floor to perform this particular move. Flexing your lower abdominal muscles, simply raise your legs so that they are perpendicular with the floor. At the same time, raise your torso and shoulders as far from the ground as possible. Ensure that you maintain tension throughout the entire movement, before returning back to the starting position.
Don’t be tempted to rock back and forth while performing jackknife sit-ups. Otherwise, you won’t be getting the full benefit of the exercise and will risk getting yourself injured.
Knee-tucks are a fantastic exercise for toning your abs. After a few sets of performing this move, you’ll certainly feel the benefits if you focus on perfecting your form.
Keeping your knees together, pull them in towards your chest until you cannot go any further. Then, simply return to the starting position and perform the desired amount of reps. To get the most out of the exercise, ensure that your core remains under tension throughout the movement.
5. Reverse Crunches
Yep, you’ve guessed it – this one is an exact opposite of conventional crunches. This is another exercise which may look easy, but if you try it for yourself, you’ll soon find that certainly isn’t the case!
As you lie down on the floor, simply place your hands under your lower back to perform the move correctly. You’ll then need to lift your feet approximately 2-4 inches off the ground – bringing your knees in towards your chest with your knees bent. As you return to the starting position, you should keep your feet elevated from the floor to ensure maximum time under tension.
As you become more advanced at reverse crunches, you can increase the difficulty by performing the exercise on a flat bench instead. This effectively increases the tension on your lower abs region. In the long run, this is a great option if you’re in search of something a little more challenging than regular reverse crunches.
6. Mountain Climbers
Finishing off with an exercise that is bound to get the heart pumping, you often see this exercise being performed as part of a High-Intensity Interval Training (HIIT) routine. Not only does it offer a fantastic cardio workout, but it also leaves your abs feeling totally exhausted.
Performing the exercise is simple. All you need to do is get into a high plank position with your feet at shoulder width. To ensure that you’re working your abs effectively, make sure that your core is tight and engaged while you perform the movement.
Lifting one leg up to your chest, return back to the starting position before moving the other leg towards your chest. Keeping your upper body fixed throughout the move, simply repeat this movement and up the tempo to give yourself more of a cardio workout.
Well, that concludes our guide to the top 6 ways to get shredded lower abs! Each of the moves we’ve outlined in the article will completely obliterate your midsection – if you perform them correctly, that is!
But, if you’ve got your sights set on obtaining a lean and defined physique, performing these exercises regularly will be beneficial in the long run. Your hard work will soon pay off, and those all-important shredded abs will soon be yours!
With that being said, you should always make sure that you pay attention to your diet. By doing exactly that, you’ll give yourself the best chance of reaching your fitness goals. After all, they do say that abs aren’t made in the kitchen!