As the saying goes, “A good lower abs workout can be hard to find.” Well, I really don’t know if anyone else has actually said that, but it is probably true. Far too many abdominal exercise programs focus on crunches, crunches, and more crunches or similar movements. While it is true you can’t really isolate the abdominals, you most certainly can emphasize different areas.
So what should you do if your lower abs are lagging? The first thing is to switch programs because obviously what you are doing isn’t working; you need a serious lower abs workout instead. Next you need to tweak your diet just a little as well as getting a slight uptick in cardio each week to burn just a bit more fat. That will help peel back the last layer or two to fully expose the lower abdominals.
Below is a very complete abdominal workout that emphasizes the lower more than the upper. This routine still works the entire area, but the focus is heightened on being a lower abs workout.
Below the Belt Blaster
As the lower abs are at the belly button and below, motions that involve pelvis movement are required to really activate that area properly. This routine is a mix of exercises geared to really torch your core and abdominals. This routine is meant to be done as a circuit. To start, perform each exercise for 30 seconds then move to the next. Don’t waste time counting repetitions. At the end of the circuit rest 1 minute and then repeat the circuit 2 more times. Look to add time as your body adapts to increase the difficulty such as going to 45 seconds and then 60 seconds.
- Feet Up Plank – Assume a push-up plank position with your feet either on a bench or Swiss ball (ball is preferred for balance). Keep the back and core flat and hold that position with the abdominals tensed the entire time. This is a great warm up.
- Frog Kicks – Sit sideways on a bench. Recline about 45 degrees with your back flat and hands holding onto the bench for balance. Bend your knees and lift your feet off the ground so your legs are up in front of you. Now simultaneously draw your knees towards your chest while crunching forward. As you reverse the motion kick the legs out and the feet apart. Bring the feet together as you draw the legs back up. Do the reps slow and steady to focus constant tension and exhale as you contract the muscles fully.
- Rollouts – Use a roller or barbell. Kneel on the ground and grab the roller with both hands, arms extended in front of you. Keeping your back as flat as possible, roll forward until you are as close to parallel to the floor as possible, using your abs to control speed. Now use the abs to tighten the body and crunch yourself back up as you roll back to the starting position.
- Ab Chair Single Knees – Start in an ab chair with your legs hanging below you and weight resting on your forearms. This exercise is like knee raises except you do a single leg at a time. Thrust the knee up and to the opposite side quickly to try and get it as high as possible. Keep the pace fast as you alternate knees.
- Plank Twisting Knee Thrust – Start in a push-up plank position. Lift your right foot off the ground and thrust your knee up and towards your left elbow, twisting your body accordingly to allow the movement. Exhale as the knee reaches as far as it can go then reset to the starting spot. Switch knees and repeat.
There you have it; a brutal lower abs workout that really hits you from all angles as well. While the emphasis is on the lower section, this workout will be difficult enough for just about anyone and will cause some serious soreness the day after you first try it.