Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Training

6 Best Lower Ab Exercises For Your Core Workouts

These awesome moves will target your lower abs and send you on the path to a defined six-pack.

Written by Cristian Fry

Updated by Vidur Saini

Last Updated on13 June, 2024 | 4:26 AM EDT

Ask Question?

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!

Recent Updates: On June 13, 2024, Fitness Volt’s Senior Editor, Vidur Saini (American Council on Exercise-CPT), updated the article and added actionable expert tips throughout the piece to improve the reader experience.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

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.

Pro Tip: Don’t underestimate the isometric hold at the top of your range of motion (ROM). A brief pause here significantly increases time under tension (TUT), promoting greater muscle fiber recruitment.

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.

Pro Tip: Avoid resting your feet on the ground between reps and maintain a slight hover to maximize muscle engagement.

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.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Pro Tip: Incorporate isometric holds at the top of the jackknife for a few seconds to maximize tension and challenge your core stability.

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.

Pro Tip: Avoid the urge to rush through the reps. Use a slow, controlled rep cadence to maximize the exercise’s benefits.

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.

Pro Tip: As you become more advanced at reverse crunches, you can increase the difficulty by performing the exercise on a flat bench instead. This increases the ROM and places greater tension on the lower 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.

Pro Tip: Increase the intensity and metabolic demand of mountain climbers by incorporating them into a superset or circuit with other exercises like burpees or squat jumps.

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!


If you have any questions or need further clarification about this article, please leave a comment below, and Cristian will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Core Nutrition Training Workouts
Previous Post

Iranian Hulk Brutally Destroyed By Kazakh Titan In The First Round

Next Post

Iain Valliere and Blessing Awodibu Fire Shots at Each Other Months From 2022 Olympia

Cristian Fry

Cristian Fry

Cristian is a writer who has a wealth of experience in the health and fitness niche. After graduating with a degree in English, he started his career working as a full-time copywriter for a highly regarded supplements brand – helping to increase the awareness of the brand while producing high quality copy for the web. His passion for the health and fitness industry continued to grow, which allowed him to increase his knowledge in the form of supplement reviews, workout guides, nutrition guides, and various different topics regarding bodybuilding. At Fitness Volt, Cristian focuses his writing on producing various training and nutrition articles based on his own experience as fitness enthusiasts, as well as promoting the benefits of following a clean, well-balanced diet, and training regularly.

Related

How Long Does It Take To Get Ripped?
Muscle Science

Can You Really Get Shredded in 30 Days? The Truth Revealed

Mark Wahlberg Upper Body Workout
News

Mark Wahlberg, 52, Shows Off Shirtless Shredded Physique After Intense Upper Body Workout

Lower Abs Exercises
Exercise Guides

The Best Lower Abs Exercises

Mark Wahlberg Sculpted Abs
Motivation

51-yo Mark Wahlberg Shows Off Shredded Physique with Sculpted Abs

Unilateral Training
Training

Unilateral Training — The Ultimate Guide

Exercise Bike Workouts
Workouts

12 Exercise Bike Workouts for Getting Shredded

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Stiff Hips? Do This One Daily Exercise to Unstick & Strengthen

Keone Pearson Looks Huge in Latest Physique Update 14 Weeks Before Title Defense at 2025 Mr. Olympia

Mr. Beast Challenges Brian Shaw To a Tug-of-War Against a Lion

Lee Priest Reveals His Top Barbell Exercises for a Massive Back

Jay Cutler Explains His Current Training Split at 51 Years Old

Spring Power Surge: 3 Overlooked Exercises to Add 10lbs to Your Bench Press by Summer

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.