How to work lower abs

Working on lower abs is a common goal for many fitness enthusiasts. While the rectus abdominis muscle, which runs from the rib cage to the pelvis, is often emphasized during abdominal workouts, the lower abs, or lower rectus abdominis muscle, is equally important. Here are some effective ways to work on your lower abs.

1. Leg raises: Leg raises are a great way to target the lower abs. Start by lying flat on your back with your legs straight. Slowly lift your legs off the ground and towards the ceiling, keeping them straight. Pause for a moment at the top of the movement, then lower your legs back down to the starting position. Repeat for several reps.
2. Reverse crunches: Reverse crunches are another effective exercise for targeting the lower abs. Start by lying flat on your back with your hands by your sides. Bring your knees towards your chest, then lift your hips off the ground while keeping your knees bent. Pause for a moment at the top of the movement, then lower your hips back down to the starting position. Repeat for several reps.
3. Bicycle crunches: Bicycle crunches are a compound exercise that target both the upper and lower abs. Start by lying flat on your back with your hands behind your head. Lift your shoulder blades off the ground, then bring your right elbow towards your left knee as you straighten your right leg. Return to the starting position, then repeat with your left elbow and right knee. Alternate sides for several reps.
4. Plank variations: Planks are a great exercise for working on the entire core, including the lower abs. Try incorporating different plank variations, such as side planks, plank jacks, and mountain climbers, into your workout routine to target different areas of the core.
5. Hanging leg raises: Hanging leg raises are an advanced exercise that targets the lower abs and hip flexors. Find a pull-up bar or other stable surface to hang from. Slowly raise your legs towards the ceiling while keeping them straight, then lower them back down to the starting position. Repeat for several reps.

Incorporating these exercises into your workout routine can help to effectively target the lower abs. However, it’s important to remember that spot reduction, or losing fat in a specific area, is not possible. To reveal your lower abs, you’ll need to reduce overall body fat through a combination of exercise and a healthy diet.