6 Best Lower Ab Exercises For Your Core Workouts

Many people aim to achieve shredded, six-pack abs. But, reaching such a goal is usually easier said than done. Lower abs 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.

Getting your diet right is the first step toward making any meaningful 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. Sculpting a shredded six-pack takes time, hard work, and dedication to achieve and maintain.

In this article, I share the top six exercises to get shredded lower abs. So, without any further ado, let’s get to it!

6 Ways To Get Shredded Lower Abs

Add the following exercises to your arsenal:

1. Hanging Leg Raises
2. Scissor Kicks
3. Jackknife Sit-Ups
4. Knee-Tucks
5. Reverse Crunches
6. Mountain Climbers

1. Hanging Leg Raises

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Pull-up bar	Lower abs, hip flexors

This challenging but effective isolation exercise targets the lower abdominal muscles. You could opt for a pull-up bar, parallel bars, or a Roman chair for this exercise.

Avoid using momentum as you perform this move, as it can reduce tension on the abs, which means 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.

How To:

1. Grab a pull-up bar with a shoulder-wide grip. 
2. Keeping your upper body steady, lift your legs toward the ceiling until they are at least parallel to the floor. 
3. Beginners can maintain a slight knee flexion throughout the exercise or flex their knees during the concentric phase.
4. Slowly return to the starting position.
5. Repeat for recommended reps.

Difficulty	Progression	Regression
Intermediate	Straight leg raises, weighted leg raises, knee raises to toes	Bent-knee leg raises, lying leg raises, knee drive

2. Scissor Kicks

Sets & Reps	Equipment Needed	Target Muscles
3 x 15-20	Mat/exercise mat	Lower abs

Scissor kicks are a fantastic move to get that all-important shredded midsection. No equipment is required for this exercise, so you can perform it anywhere, anytime.

“Instead of focusing solely on the number of repetitions, aim for continuous tension in your lower abs throughout the exercise,” recommends Saini.

How To:

1. Lie supine on the floor with your legs extended. 
2. Place your hands under the hips for leverage. 
3. Contract your abs and lift your legs so your heels are a few inches off the floor.
4. Raise your left leg toward the ceiling while keeping the right steady. 
5. Lift the right leg as you lower the left to the starting position.
6. Alternate between sides for the recommended reps.

Difficulty	Progression	Regression
Beginner	Flutter kicks, weighted flutter kicks, reverse flutter kicks	Single leg lowers, toe taps, lying leg raises

3. Jackknife Sit-Ups

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-15	Mat/exercise mat	Rectus abdominis, hip flexors

This particular exercise targets the lower and upper abs, making it a great option for toning your core and getting you one step closer to achieving a ripped physique.

As you crunch up, exhale forcefully and visualize scooping your lower abs towards your spine, says Saini. This enhances contraction and helps target the deep core muscles for improved strength and stability.

How To:

1. Lie flat on your back with your arms extended overhead and legs straight.
2. Simultaneously raise your arms and legs, bringing them towards each other in a jackknife motion.
3. Engage your core by lifting your shoulder blades off the ground and curling your upper body towards your knees.
4. Pause briefly at the top of the movement, and contract your abs.
5. Slowly lower your arms and legs back to the starting position, maintaining control and tension in your core throughout the movement.
6. Continue for the desired number of repetitions.

Difficulty	Progression	Regression
Intermediate	Weighted jackknife sit-ups, decline jackknife sit-ups	Crunches, toe touches, Russian twists

4. Knee-Tucks

Sets & Reps	Equipment Needed	Target Muscles
3 x 12-15	Flat bench	Rectus abdominis, hip flexors

Knee-tucks are a fantastic exercise for toning your abs. After performing this move for a few sets, you’ll certainly feel the benefits if you focus on perfecting your form.

For better lower ab stimulation and contraction, Saini suggests imagining pulling your pelvis towards your ribcage instead of simply bringing your knees towards your chest.

How To:

1. Sit on a flat bench. 
2. Engage your core and tuck your knees towards your chest.
3. Hold the tucked position for a moment, squeezing your abs.
4. Slowly return the legs to the starting position, maintaining control throughout the movement.

Difficulty	Progression	Regression
Intermediate	Weighted knee tucks, hanging leg raises to knees	Crunches, reverse crunches, planks

5. Reverse Crunches

Sets & Reps	Equipment Needed	Target Muscles
3 x 12-15	Mat/exercise mat	Lower abs

Yep, you’ve guessed it – this one is the exact opposite of conventional crunches. This exercise may look easy, but if you try it for yourself, you’ll soon find that certainly isn’t the case!

“As you lift your legs, focus on initiating the movement from your lower abs, not by swinging your leg,” cues Saini.

How To:

1. Lie on your back with your knees bent and feet flat on the floor. Place your hands under your hips or by your sides for support.
2. Engage your lower abs and lift your hips off the ground, bringing your knees towards your chest.
3. Hold the top position for better contraction.
4. Slowly lower your hips and legs back to the starting position, maintaining control and tension in your abs.

Difficulty	Progression	Regression
Beginner	Weighted reverse crunches, decline reverse crunches	Leg raises, pelvic tilts, planks

6. Mountain Climbers

Sets & Reps	Equipment Needed	Target Muscles
3 x 30-60 seconds (per side)	Mat/exercise mat	Rectus abdominis, obliques, shoulders, triceps

Finishing off with an exercise bound to get the heart pumping, you often see this exercise performed as part of a high-intensity interval training (HIIT) routine. Not only does it offer a fantastic cardio workout, but it also exhausts your abs.

Maintain a neutral spine and avoid sagging or arching your back, recommends Saini. Engage your core by pulling your belly button towards your spine and driving your knees towards your chest with explosive power.

How To:

1. Begin in a high plank position with your hands shoulder-width apart, shoulders over wrists, and body in a straight line from head to heels.
2. Drive one knee towards your chest, then quickly switch legs, as if running in place.
3. Keep your core engaged, back flat, and hips level throughout the movement.

Difficulty	Progression	Regression
Beginner	Cross-body mountain climbers, spiderman mountain climbers, slow-tempo mountain climbers	Knee drives, plank jacks, high knees in place

Best Lower Ab Workout

Perform this workout at least twice weekly for the best results:

Exercise	Sets	Reps	Rest (seconds)
Hanging Leg Raises	3	8-12	60-90
Jackknife Sit-Ups	3	10-15	60-90
Knee Tucks	3	12-15	60-90
Reverse Crunches	3	12-15	60-90
Mountain Climbers	3	30-60 sec	60-90

Conclusion

This article lists the six best exercises to get shredded lower abs! Each of the moves I’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!

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