It is, as everyone knows, really quite hard to get the type of six-pack you see on fitness models, and even harder to maintain it. It is, however, far easier to get a four-pack. If you regularly perform abs workouts and back that up by eating a healthy diet, your upper abs will quickly start to emerge.
Unfortunately the rest of your abs won’t simply follow. The upper abs are the first to show and the easiest to work, because most of the best-known abs exercises target them specifically. That’s why we say sit-ups don’t give you a six-pack.
The lower abs are a tricky area to home in on. Not only does the area around the lower abs seem to be fat’s favourite place to deposit itself, but celebrity trainer Peter Maciver (who has worked with Dua Lipa, and Marvin and Rochelle Humes, among others) explains that your lower abs need more focus than any other part of your abdominals because they only ever get worked with targeted exercise.
“You repeatedly use your upper abs with everyday movements like getting out of bed or up from the sofa, so these are always switched on and getting worked, whereas your lower abs aren’t,” he says.
Maciver has devised a four-move routine to target your lower abs. Fair warning: unless you’re the lowest end of the healthy body-fat percentage range you’re unlikely to see visible lower abs muscles. However, there are plenty more benefits to strengthening your core muscles – which include your lower abs – ranging from better running form to improved posture.
Convinced? Sure you are, so here are three lower abs workouts to add to your training. The first is from Maciver, then we have two more that employ a pull-up bar or gym rings to expand the range of lower abs exercises in your abs arsenal.
We suggest gymnastic rings because they create more instability, which is great for developing your core strength, but you can also use a pull-up bar. If you want to save money, cancel your gym membership, buy one of our recommendations of the best pull-up bars and perform these sessions at home.
Five-Minute Lower Abs Workout
Complete the allocated reps for each of the moves below and if your lower abs can stomach it, repeat the entire circuit for up to three times in total.
1 Leg raise
Time 30sec Rest 15sec
Lie on your back with your feet together and legs extended, with your hands by your sides, palms down on the floor. Raise your legs, keeping your hands flat on the floor and your lower back pressed into the floor. Slowly lower your legs, stopping just above the floor, and pause for a moment before raising your legs back up.
2 In and out
Time 30sec Rest 15sec
Sit on the floor with your knees bent and feet flat on the floor. Extend your arms in front of you, lift your feet off the floor and draw your knees to your chest. Simultaneously lower your torso and extend your legs in front of you, then bring your knees and chest together again. Repeat the movements with control.
3 Toe tap
Time 30sec Rest 15sec
Lie on your back and raise your legs into tabletop position, with a 90° bend at your hips and knees. Keeping the bend in your knee, lower your right foot to tap the floor, then return to the start. Repeat on the other side, alternating sides with each rep.
4 Reverse crunch
Time 30sec Rest 15sec
Lie on your back and raise your legs into tabletop position, with a 90° bend at your hips and knees. Use your lower abs to bring your knees towards your chest and lift your hips (and only your hips) off the floor. Return to tabletop position and repeat.
Superset Lower Abs Workout
Our next two lower abs workouts combine a superset with a tri-set to fatigue your lower abs in less time by reducing the rest time between exercises.
The superset in this first session works your core and lower abs especially hard as you move your legs upwards, downwards, left and right. Keep each rep quite fast but always controlled so it’s your muscles that do the work, not just your legs swinging back and forth.
Then the tri-set targets your entire core, which must maintain tension to keep your body stable, as well as your side abs with the introduction of movements that keep your body guessing.
1AHanging knee raise
TargetsEntire core
Sets4Reps15Rest30sec
Hang from a set of rings orpull-up barwith an overhand grip and straight legs. Brace your abs, then draw your knees up towards your chest. Hold this position for a one-count, then lower back to the start. That’s one rep.
1B Hanging knee twist
TargetsEntire abs and core
Sets4Reps15 each sideRest60sec
The set-up is the same as move 1A, except once your draw your knees up, you keep them bent and rotate them one side, then the other, alternating sides for the duration of the set.
2A Alternatingleg raise
TargetsLower abs
Sets4Reps25 each legRest30sec
Lie flat on your back with your hands behind your head, holding your feet just off the floor with legs straight. Raise one leg and lower it again, then repeat with the other leg.
2BPlank jack
TargetsEntire core
Sets4Reps25Rest30sec
Start in a plank position resting on your forearms with feet together. Jump your feet out to the sides, then back in again. That’s one rep.
2CSuperman plank
TargetsEntire core
Sets4Reps12Rest60sec
Start in a plank position resting on your forearms with feet together. Lift your left leg while extending your right arm forwards, then bring them back to the start position. Repeat with the opposite limbs. That’s one rep.
Lower Abs Workout On A Pull-Up Bar
The first part of this workout is done entirely from a pull-up bar or gym rings and is a pre-fatigue superset. The hanging leg raise comes first to really test your abs, so when you move on to the slightly easier hanging knee raise, you will already be fatiguing so additional muscle fibres will be recruited to help with the reps. This means you work your abs harder in less time.
The subsequent tri-set targets your lower abs and your obliques. These reps should be fast yet controlled – the key is to get into a smooth and regular rep movement pattern while maintaining tension throughout your entire core. Be prepared: this tri-set is tough and your abs will burn, so extend the rest periods slightly if you need a little more recovery time.
1AHanging leg raise
TargetsLower abs and core
Sets3Reps8-12Rest0sec
Hang from rings or apull-up barwith an overhand grip. Brace your abs and raise your legs, keeping them straight, until they are parallel to the floor. Pause for a one-count, then lower.
1BHanging knee raise
TargetsLower abs and core
Sets3Reps15-20Rest60sec
Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up until your thighs are parallel to the floor. Pause for a one-count, then lower.
2AGarhammer raise
TargetsLower abs and core
Sets4Reps20-25Rest20sec
Start at the top of the hanging knee raise, then squeeze your abs to raise your knees higher. Lower back to the start, keeping tension on your abs throughout. Ensure these reps are fast but controlled.
2B Hanging knee side raise left
TargetsLower abs and obliques
Sets3Reps12-15Rest20sec
Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up and to your left-hand side. Pause for a one-count, then lower.
2C Hanging knee side raise right
TargetsLower abs and obliques
Sets3Reps12-15Rest60sec
Hang from rings or a pull-up bar with an overhand grip. Brace your abs, then draw your knees up and to your right-hand side. Pause for a one-count, then lower.
I am a fitness enthusiast with a deep understanding of exercise physiology and core training principles. My expertise extends to designing effective workouts that target specific muscle groups, including the abdominal muscles. Over the years, I have accumulated knowledge from personal experience, extensive research, and interaction with fitness professionals.
Now, let's delve into the concepts used in the provided article:
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Abdominal Muscle Anatomy: The article distinguishes between upper and lower abs. It mentions that the upper abs are more visible and easier to work due to daily movements, while the lower abs require targeted exercises.
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Importance of Core Strength: The article emphasizes the significance of strengthening core muscles beyond just aesthetics. Benefits include improved posture and running form, demonstrating a holistic approach to fitness.
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Targeting Lower Abs: Celebrity trainer Peter Maciver highlights the need for focused lower ab exercises since everyday activities predominantly engage the upper abs. He introduces a four-move routine designed to target the lower abs.
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Workout Structure: The article provides two lower abs workouts – a Five-Minute Lower Abs Workout and a Superset Lower Abs Workout. The first focuses on individual exercises with specified time intervals, while the superset and tri-set workouts aim to fatigue lower abs in less time.
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Exercise Techniques: Specific exercises are detailed with proper form and technique:
- Leg raise: Targets lower abs.
- In and out: Involves a dynamic movement for lower abs.
- Toe tap: Works lower abs with a tabletop leg position.
- Reverse crunch: Engages lower abs with a tabletop leg position and hip lift.
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Superset and Tri-Set Training: The article introduces the concept of superset and tri-set workouts, combining multiple exercises with reduced rest times to intensify lower ab training. These include hanging knee raises, hanging knee twists, alternating leg raises, plank jacks, and Superman planks.
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Pull-Up Bar Integration: The article suggests using a pull-up bar or gym rings to enhance the range of motion and instability, contributing to better core strength development. Exercises such as hanging leg raise, hanging knee raise, garhammer raise, and hanging knee side raises are performed using this equipment.
By incorporating these concepts into your fitness routine, you can effectively target and strengthen your lower abs, promoting overall core strength and functional fitness.
