Getting a set of abs that goes beyond a six-pack and cuts into the lower abs is many men’s pursuit.
It’s one thing to have a six-pack, but having the abs that cut into the V and your lower abs is another level physique. Many men have tried the pursuit and failed.
There are many aspects of sculpting the lower abs. And technically, there is no such thing as specifically toning the ‘lower abs’ or losing fat from one spot.
But if that’s your goal, we’ve got you covered.
In this article, I will provide a thorough explanation of why the term “lower abs” is a misnomer.
Furthermore, I will outline a lower ab workout that will help you define and strengthen your abdominals. Ultimately, it’ll give you the 6 pack look you’ve always dreamed of!
Also, check out:
The Only 7 Exercises You’ll Ever Need to Tone Your Abs and Build Core Strength
How To Get Six Pack Abs in a Month or Less
15 Exercises Missing From Your Ab Workouts: Build Core Strength and Burn Belly Fat
What Are Your Lower Abs?
In general, most people are referring to a muscle known as the rectus abdominis when they use the term “abs.”
There is no distinction between the upper and lower portion of this muscle.
What this means is, when you perform a crunch, sit-up, or other ab movements, you are working the entirety of the rectus abdominis to some degree.
An analogy could be made for any muscle of the body. The biceps particularly provides an easy visual for our purposes.
Imagine you are performing a bicep curl. Now, pretend that you do a full, perfect-form bicep curl on the first rep, but only complete half of the range of motion on the second rep.
On the second rep, you still worked the same muscles as you did on the first rep. You just didn’t work them through the entire range of motion.
The same goes for the abs, partial sit-ups or different movements won’t work different parts of the rectus abdominis. Rather, these movements will just work the muscle in a slightly different way.
Why Should You Perform Abdominal Strengthening Exercises?
Outside of the aesthetic component of strong, cut abs, having strong core muscles is critical for balance, spinal health, and many activities you perform every day.
For example, sports that can be played at any stage of life, such as golf. But it requires a remarkably strong core in order for the person to play effectively.
Furthermore, everyday tasks such as walking, or even just sitting can be improved by having a strong core.
How to Get Lower Abs
The best way to achieve defined lower abs is to lose weight in your abdominal. But once you lose belly fat, you can perform strength training and ab exercises to tone your core.
The abdominal exercises I’ll outline in the next section) can help to strengthen and sculpt the abs.
But if there is a layer of fat sitting on top of the abs, it doesn’t matter how strong those muscles are, they won’t be easy to see.
So, the best way to get lower abs is through a combination of diet and exercise. Together, you achieve a caloric deficit (taking in fewer calories than you expend).
Exercise will help to define and strengthen your ab muscles. Diet is an absolutely essential component of achieving shredded abs.
If you need help setting up a diet and weight loss plan, get in touch with a nutritionist, doctor, personal trainer, or all three.
There are tons of people out there who are ready to help you create an individualized weight loss plan today.
The Ultimate Lower Ab Workout
Combined with an effective diet, this ab routine will leave you sweating, gasping for air, and with consistent effort: shredded like a movie star.
This routine will take you no more than 15 minutes per session. And you can perform it as many as 4 times a week or as few as two times a week.
All you’ll need is some open space, a timer, something to hang from, and a water bottle to crush this intense ab workout.
The workout is set up in a timed circuit fashion. Specifically, you’ll perform each exercise for 45 seconds, rest for 15 seconds, then immediately move on to the next exercise.
You’ll continue this pattern until you have completed three circuits of the entire workout.
Let’s get after it!
1. Jump Rope
Jumping rope is equal parts taxing and fun. There are endless variations of the classic jump rope motion. Furthermore, this form of cardio will get your heart pumping harder than just about any other exercise in existence!
It’s a great exercise to warm up your body and burn calories before your lower ab workout.
How to Perform:
- First, you’ll want to select a jump rope of the appropriate length for your body (or cut your rope to size).
- To test your jump rope length, stand on it with one foot and pull the handles up. For beginners, the handles should roughly reach your armpits in this position.
- Now, you’re ready to start jumping!
- The most basic jump rope move is the single hop with both legs.
- To perform this move, turn the rope and jump over it every time it gets close to your feet. Start by jumping rope for 1 minute, with 30-second breaks, for 10 rounds. You can perform this routine 3 times per week.
- Once you master the basics, you can experiment and create truly awesome jump rope routines!
2. Planks
Isometric exercises, such as planks, are awesome for core strength. By slowly increasing your hold time on planks, you’ll slowly but surely increase your strength and endurance. A great upper and lower ab exercise.
How to Perform:
- Start on your forearms and toes, with your back flat as a board.
- Ensure that your spine is completely straight and not bending upward or downward.
- Hold this position for as long as you can (aim for 30 seconds to start) and perform 3 sets per day, 2-3 times per week.
3. Bicycle Crunch
The bicycle crunch is one of the best ab exercises for working the rectus abdominis and oblique muscles, according to an ace study. This modification is by no means necessary, but you’re certainly welcome to try it while you perform this killer exercise!
How to Perform
- Lying on your back, lift your shoulder blades off of the ground, performing a crunch.
- While holding the crunch position, bring both legs off of the ground as well.
- Twist your right elbow to meet your left knee, bending the knee and tucking it toward your right elbow at the same time. Your right leg will remain straight as you do this.
- Repeat on the other side, alternating the opposite leg and arm in a “bicycle” motion for the duration of the exercise.
4. Side Crunches With Leg Lift
A modification of the traditional side crunch, this exercise incorporates the obliques as well as some hip abductor muscles. Beyond that, the movement also forces you to balance on a small point of contact, bringing even more core muscle activation into play.
How to Perform
- Lying on your right side, place your left hand on your head.
- At the same time, you’ll elevate both of your legs as you bring your right shoulder blade and ribs off of the ground, effectively bending your body in half.
- Slowly lower back down into the starting position and repeat for half of the timed set, switching to the left side at the halfway mark.
5. V-Up
The V-Up is an advanced movement that is difficult for even seasoned exercisers to master. However, with consistent practice, you’ll be well on your way to a picture-perfect V-Up in no time.
How to Perform
- To start, lie on your back with your legs straight and your arms overhead.
- Next, lift your shoulders and as much of your back as you can off of the ground.
- Simultaneously, aim to lift both legs off the ground, keeping your trunk and knees straight.
- At this point, your body should look like a “V”, hence the name of the exercise!
- Perform 10-12 repetitions for 3-5 sets per session.
Conclusion on Lower Ab Workout
While the term “lower abs” is an inaccurate description overall, it’s nonetheless vitally important that everyone completes regular abdominal strengthening exercises.
A variety of movements will help to define and strengthen all of the various ab muscles and will keep you healthy for years to come. Give this workout a try and see what you think! Add these five core exercises to your lower ab workout.
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