Lower Ab Workouts 101: Understanding the Anatomy of Your Core

Have you been searching for the best lower abs workout? If your answer to this question is a yes, then you have reached the right place.

There are a number of things that we want to achieve in our lives. And for most of the people, it is all about a fitter and a healthier body. There might be a lot of places that we want to focus on. And for a lot of people it focuses on ab. They might search for shoulder workouts, or for lower abs.

In this article I will be talking about the best lower ab workouts that you can try in 2023. So, if that is something that you want to know, then you will find this blog to be of help.

So, keep reading this article till the end to learn more…

Top 10 Lower Ab Workouts You Must Try!

According to studies, a significant portion of the population experiences an anterior pelvic tilt, in which the pelvis is rotated forward and forces the spine to curve. As per the studies done by CDC, building a strong core helps enhance stability and reduce the risk of back issues.

The pelvis and spine need to be stable in order to produce the most force with the upper and lower bodies. When the glutes and core muscles are strong and well-functioning, this stability is attained. And This is something that lower ab workouts can undoubtedly help you achieve.

In this part of the blog, I will be focusing on some of the best lower ab workouts for men and women that you can do at home. So without further ado, let us get straight into it…

1. Crunches

One traditional core workout is the crunch. Your abdominal muscles, which are a part of your core, are specifically worked out. Your core is made up of more than just your abs. It also comprises the muscles in your pelvis, lower back, and hips, as well as the oblique muscles on the sides of your trunk. These muscles work together to stabilize your body.

How To Do It

Lean back and lie down, preferably on a yoga mat.
Your feet should be placed on the ground hip-width apart.
Kneel down and cross your arms over your chest.
Inhale while tightening your abs.
Exhale and raise your upper body while maintaining a relaxed neck and head.
After taking a breath, reset your position,

2. Leg Raise

The iliopsoas, or anterior hip flexors, are the focus of the leg raise, a strength-training exercise. Leg lifts are frequently used to strengthen the rectus abdominis muscle as well as the internal and external oblique muscles since the abdominal muscles are isometrically engaged to stabilize the body throughout the motion. Some people want to lift each repetition as high as they can while utilizing their entire range of motion. To concentrate on the more challenging parts of the exercise (often when the leg is parallel to the ground), some people perform partial range repetitions.

How To Do It

Lay on your back with your legs straight and parallel.
Legs should remain straight.
Once your butt is off the floor, lift them all the way up to the ceiling.
Reposition your legs so that they are just above the floor by lowering them slowly.
Hold your position for a short while.
Back up and raise your legs.
Repeat.

3. Mountain Climbers

Most people would find climbing a mountain to be a difficult workout, but what if the mountain were the floor? The idea behind mountain climbers is that. You’ll start in a plank posture and alternately bring one knee to your chest before bringing it back out again, accelerating each time until you’re “running” against the floor. Mountain climbers work nearly every muscle in the body and speed up pulse rate. Mountain climbers are a simple exercise to incorporate into your morning workout, whether you do them at home, in the gym, when traveling, or even in the office break room.

How To Do It

Put yourself in a plank position, evenly distributing your weight between your hands and toes.
Your hands should be around shoulder-width apart, your back should be flat, and your abs should be contracted.
Maintain proper head alignment.
As far as you can, pull your right knee into your chest.
Change legs, bringing one knee in and pulling the other out.
Maintain a low hip position while running as quickly and far as you can with your knees.
With each leg movement, alternate taking breaths and exhaling.

4. Scissors

The core move known as the scissors abs workout targets and works your transverse abdominals. It’s an ab exercise that requires you to lie on your back, lift both of your legs off the floor, and then cross them over one another like a pair of scissors without letting them go (yeah, it hurts). Since you are moving your legs the entire time, this workout also works your lower body. Although your legs are moving during this exercise, the transverse abdominals are worked through an isometric hold, which helps your ab workouts by building core endurance.

How To Do It

For additional back support, lie on your back with your hands by your sides or tucked under your buttocks.
Stretch your legs straight out in front of you, then twist them in and out or straight up and down.
As you complete your reps, keep your legs from falling to the floor.
Throughout, make sure your lower back is pressed firmly onto the mat and your core is engaged.
Move with deliberate, slow motion.
It is best to have four sets of 45 seconds on followed by 15 seconds off.

5. Rocking Plank

You all know what a plank is by now. But, here I am going to talk about a variation of this exercise. And it is the rocking plank. A plank that rocks is known as a rocking plank. A rocking plank causes the body to move perfectly vertically, like a saw. Usually, you’ll be in a low plank posture, balancing on your forearms and toes as you slowly move a few inches forward and back.

How To Do It

Step one is to stand on your mat.
Walk your hands out into a plank position while leaning forward at the hips.
Onto your elbows, stoop down.
Your shoulders should be raised above your elbows. Suspend tension in your shoulders.
Put your palms down on the mat flat.
To keep your body moving in a straight line, engage your core.
Once seated, “rock” your body forward by pushing off the floor with your toes.
Step forward a few inches at a time.
Upon engaging your abs, go back to the starting posture.
Continue to rock backward and forward at a calm, controlled pace.
Perform 10 repetitions.
Count to ten, then pause.
Build up to five sets of ten repetitions.

6. Bicycle Crunches

The bicycle crunch is a powerful ab and leg workout that targets the deep abs as well as the obliques in addition to the more visible abs. This air cycling move is a terrific option if you want to work your core. It’s a beginner-level exercise that you can perform at any place without any equipment. The bicycle crunch is wonderful for engaging your side abdominal muscles, or obliques, as well as your rectus abdominis, which is your upper abdominal muscle.

How To Do It

Knees bowed, lower back pressed to the floor, and flat on the floor.
Your hands should be behind your head, and your feet should be flat on the ground.
To stabilize your spine, tighten the abdominal muscles in your core.
Pull your shoulder blades back while holding your head softly in your hands.
Lift your feet off the ground while gradually bending your knees to around a 90-degree angle.
Exhale and begin slowly pedaling your legs like a bicycle, keeping both legs elevated higher than your hips and bringing one knee up to your armpit while straightening the other.
Turn your body such that your elbow touches the rising knee on the opposite side.
Twist to the opposite side alternately, bringing the opposite knee to your armpit and extending the other leg till your elbow touches the opposite knee.
Aim for three sets of 12 to 20 repetitions each.

7. Flutter Kicks

Core exercises like flutter kicks target your core muscles, particularly the lower rectus abdominal muscles, as well as your hip flexors. They are carried out on dry land, although they resemble swimming strokes. You can carry out these exercises while lying on your back or, if you also wish to improve your back muscles, while lying on your stomach. Other lower abdominal strengthening exercises like the boat posture, mountain climbers, and V-ups may not be as effective as this one.

How To Do It

With your back to the ceiling, lie down.
Put your hands—both of them—beneath your buttocks.
Lift the right leg off the floor just past hip height while keeping your lower back on the ground.
The left leg should be raised a few inches off the ground.
Hold for 2 seconds, then change the leg positions and kick with a flutter.
Lift your head and neck off the floor to make the exercise more difficult.
You can keep doing this for up to 30 seconds.

8. Side Plank

One of the simplest exercises to engage the two layers of muscle that run along the sides of your core—the obliques—is the side plank. These muscles support your trunk’s rotation and flexion as well as play a part in protecting your spine. If you want to know how to lose weight fast and build your core muscles, this is the workout that you need in your life.

How To Do It

Lay on your right side with your feet stacked on top of one another and your legs straight.
Put your right elbow under your right shoulder while keeping your right forearm extended and your right hand fisted.
Your hand should be in contact with the ground on the pinky side.
Neutralize your neck, exhale, and tighten your abdominal muscles.
Lift your hips off the mat so that you are standing on the side of your right foot and your elbow.
From your ankles to your head, your body should be positioned in a straight line.
For the length of the exercise, maintain this posture.
Depending on your level of fitness, shoot for 15 to 60 seconds.
Continue on your left side.

9. Reverse Crunch

The reverse crunch is a difficult core exercise that focuses largely on your rectus abdominis, the abdominal muscle that makes up your “six-pack.” It’s an easy exercise that both novices and fitness enthusiasts can learn in a matter of minutes. You can up the reps and sets as you gain strength to make the exercise more difficult.

How To Do It

With your knees bent at a 90-degree angle and your feet flat on the ground, lie face up on a mat or other soft surface.
Keep your arms by your sides, palms facing down.
Brace your core as you exhale.
Your thighs should be vertical when you lift your feet off the ground.
Throughout the movement, maintain a 90-degree bend in your knees.
As far as you can easily do so without removing your mid-back from the mat, tuck your knees towards your face.
Your lower back and hips should rise off the ground.
Hold on for a second.
Bring your feet back down until they are level with the floor.
At least 10 to 12 times should be repeated.
Start with one set and as you gain strength, up the reps and sets.

10. Toe Touches

For those who are acquainted with starting exercises and want a greater challenge, the toe touch is a fantastic lower ab exercise. It incorporates components from many lower ab workouts listed here as well, making it simple to move on to others after finishing this one.

How To Do It

Laying on your back on the ground, an exercise mat, or a towel is a good place to start.
Your feet should be firmly placed on the ground with your knees bent.
Your arms should be at your sides.
Your abdominal muscles should be tight. Throughout the entire workout, try to maintain them in this position.
Lift your legs off the ground and straighten them so they are parallel to your body. Step back with your toes from your body.
Lift your shoulders and head off the ground as you raise your hands towards your toes.
Return your upper body and hands to the ground.
Throughout the workout, keep your core taut and your legs parallel to the floor.
Continue doing this numerous times.

Wrapping It Up!

In case you were in search of the best lower ab workouts to try for a fitter and more defined core, I hope that this article has been of help to you. If there are any other queries related to the same, feel free to let me know.

All that you need to do is scroll down till you reach the bottom of the page. Then leave your queries and suggestions in the comment box below. And I will be there to answer them all for you!

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