As you go about your 8 pack ab training workouts, one key area that many people want to really focus on and target are the lower abs. The lower ab muscles are often the muscles that are hardest to make visible due to the fact that the fat covering them tends to be the most difficult to remove.
You’re really going to have to diet hard to get down to the body fat levels that will allow you to see the bottom two abs but when you do, by having nicely defined muscles underneath, you’ll look that much better.
While it’s impossible to actually target only the lower ab muscles as the full set of abs will contract in unison, you can place more emphasis on this areas to firm and tighten the lower section.
Let’s walk you through some of the top lower ab exercises that you should consider doing.
Reverse Crunches
The very first of the top lower ab exercises to perform are reverse crunches. This movement has quite a small movement pattern but when done properly where you are focusing on just the lower abs, it’s incredibly effective.
To perform it, lay flat on the ground the back pressed into the floor and then bring the knees into the chest. Pulse inwards as hard as you can to get the knees to try touching the shoulders to complete your reps. Aim for 10-15 per set.
Lying Ball Raise
The second exercise that will target the lower ab muscles is the lying ball raise. To perform this movement you simply lay flat on the floor with the legs extended upwards touching the ceiling, placing an exercise ball between them.
From there, lower the ball all the way down to the ground until it’s almost touching and then reverse the motion and come back up again.
Aim for 10 reps per set and make sure when doing this to think of keeping your lower back pressed flat into the floor.
Plank Exercise
The plank exercise is one that’s great for all muscles in the abdominal region but is especially helping for keeping your lower abs sucked in appropriately so that you maintain that flat stomach appearance.
To perform the plank exercise you get down onto the ground on the forearms as well as the feet with the legs extended behind you. In this position you should appear just like that of a table top, balancing the body at both ends.
Maintain that position for 30-60 seconds, making sure not to let the hips rise up or fall back down again.
Front Crossing Kicks
Finally, the last good movement for the lower abs is the front crossing kick. For this exercise you get down on the ground like you did with the lying ball raise but this time you allow the feet to hover about a foot above the ground.
While hovering, kick them out to the side and back again, criss-crossing as you go. As with the lying leg raise, make sure that the lower back stays pressed firm into the ground at all times.
So there you have the top lower ab movements to consider adding to your 8 pack ab routine if you want to see the fastest results possible. Performing these along with using a proper diet will definitely take you one step closer to 8 pack ab success.
Do you have any favourite lower ab exercises you would like to share?
