While you might have been told that training your abs can be easy (does 8-minute abs ring a bell?), you’ve likely had a tough time getting results once you’ve put various plans and workouts into practice. As we’ve said before, the key(s) to a six-pack is more than just a magic workout—but it does help to have a solid knowledge base when you approach your training. That’s particularly true when it comes to ‘problem’ areas like the lower abs.
One of the most common questions I receive from clients is, “How do I target my lower abs better?” When you consider that most clients strive to lose body fat, especially around their midsection, and the lower abs are often one of the last places to see a body fat reduction, it makes sense why this question comes up so frequently.
However, the idea of hammering the lower abs with targeted exercises and seeing a body fat reduction in just that one area is problematic. Why is that? There are two main issues with that mindset. One, we know spot reduction is not really a thing, and two, even though we’re focusing on training the lower abs, we’re actually building a stronger core as a whole.
How we approach core training, and more specifically, the lower abs, is continually evolving and changing. In this article, we’re going to discuss principles of training the lower abs and four lower abs exercises you can add to your workouts today.
Principles of Lower Abs Training
Simply adding an exercise or two to your lower abs workouts without a strategy is not a recipe for training success. If you can remember these lower abs training principles, then you can be much more effective with your training.
1. Understand Basic Core Anatomy
The days of thinking that just the rectus abdominis make up the core are long gone. The body’s core is composed of multiple muscles and muscle groups that all work together to promote maintenance of the body’s posture, center of mass, and overall stability.
So while, yes, the rectus abdominis (the front-facing ab muscles) is a large part of the core, it’s not the only muscle group that we should think about and train. This type of thinking runs especially true as we try to shift our emphasis on the lower abs. By understanding that the core is composed of multiple muscles, then we can then disadvantage other muscles to promote a heightened emphasis on the lower area that we’re after.
Remember, when we train the core, we’re never really “isolating” any one area. Multiple muscles will be working at all times during core exercises and what we’re really doing is shifting higher and lower levels of work to various muscles.
2. Acknowledge That Breathing and Bracing Matter
When training the core, how do you breathe and brace? In some cases, lifters breathe and brace during core movements similarly to how they breathe and brace during exercises that use heavy loads. This is problematic. How we breathe and brace for core exercises needs to be different than we would breathe and brace for a movement like a back squat.
If we circle back to the point above about core muscle anatomy, then we can consider the idea of how many of these muscles are designed to function, then implement correct breathing and bracing strategies based on the task at hand.
Look at the rectus abdominis as an example, and break down its function. The primary function of the rectus adominis is torso flexion, and it works in synergy with other muscles to compress the abdomen and increase intra-abdominal pressure. If we’re constantly taking a traditional high-threshold brace that we use for squats and implement it on something like a plank or cable crunch, then we’ll naturally limit our rectus abominis’ ability to produce force and move through its natural range of motion.
When programming core exercises, it can be useful to categorize them into different categories that require different breathing and bracing strategies. A popular means of doing so is to place exercises into high- and low-threshold core training buckets.
3. Implement Variety
Different trainers and coaches will have their go-tos when it comes to exercises for training the core and more specifically, the lower abs. However, something that is generally agreed upon by all fitness professionals is that variety is both useful and important for building a dynamic and well-rounded core.
Simply performing the same core exercises day-in and day-out can limit your success. Implement exercises that work to produce a variety of adaptations. For example, core exercises that work anti-bending, anti-flexion, anti-extension, flexion, rotation, and be strategic with your exercise selection.
The Best Lower Abs Exercises
There are many exercises you can perform to shift emphasis to the lower abs. Here are the four top lower abs exercise variations I program that are home workout friendly.
1. Supine Knee Lifts With a Lift
This exercise is basically a leveled up supine leg/bent knee lift. As opposed to simply moving the legs from an extended to a flexed position, you’re going to bring the pelvis off the floor after you’ve brought the hips into flexion. By doing this, we’re working the rectus abdominis even harder.
Remember, the rectus abdominis originates from the pelvis, so this additional lift of the pelvis helps to target the lower portion of the abs even better.
2. Seated Leg Lifts
The seated leg lift is a gymnast’s favorite and for good reason. This exercise is a fantastic low-threshold lower abs exercise that can be performed at any fitness level and anywhere. One thing to consider with leg lifts is how you cue them (how you think about your body when you begin the movement). It can be incredibly useful to cue the core to contract before lifting the legs to create a more meaningful contraction.
3. Mountain Climbers With Sliders
Mountain climbers are great for a variety of reasons, but when the focus is on the lower abs specifically they’re best served slowed down. The addition of sliders creates a higher demand for stability and allows you to focus on creating meaningful contractions and maintaining your mountain climber postures better.
4. V-Ups
Similar to mountain climbers, V-ups are great for targeting the lower abs when they’re slowed down.
By slowing down your V-up, you can focus on actually contracting the core and not relying on momentum to move through this exercise’s range of motion. When you’re moving into the v position from extension, pretend as though the core is wet washcloth and you’re trying to squeeze the abs together to drain the water out.
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