Most of the men have this question: what are the best lower ab workouts for men. Also, most of us want to know about how to get six packs abs and what are the best lower abs exercises. We have answers for them in this article, so read till the end.
Actually, abs refer to four separate muscles, these are rectus abdominis, transversus abdominis, internal oblique muscle and external oblique muscle. The four muscles are very important to engage to get six pack abs.
Most of the abs workouts primarily activate the upper section but also you need to hit lower abs. lower abs are tricky to target and harder to show off.
So, it’s very important to plan your workouts to hit the lower abs and obliques. So, we are listed here 10 best lower ab workouts for men that you should try out.
- Also Read : 10 Best Upper Ab Workouts – Upper Abs Exercise
- Also Read : 9 Best Lower Chest Workouts – Grow Your Lower Chest
How to Fuel Your Lower Abs Training
If you’re interested in getting defined abs, then you already know that spending more time in the gym alone won’t take you there. It’s important to put your efforts during exercises with an equal commitment to a healthy diet.
You need to keep a balanced healthy diet and staying in a calorie deficit will help you to lose body weight and reveal your abs. It means eating healthy food and drinking healthy. And avoid alcohol and high calorie drinks.
Eating a high-protein diet and high-fiber foods will help your muscles to grow after workouts and keep you feeling full. Trying to eat more vegetables and fruits is a must, whether you’re working on abs or not.
10 Best Lower Ab Workouts For Men
Building abs are the results of losing fat and building muscles. There are no shortcuts and magic supplements to get faster six pack abs. Achieving abs is a bit difficult but not impossible, most people stop short of this goal because it takes longer time.
So, don’t get discouraged after some weeks of your hard work. Once you can be realistic with some of your expectations, then you will enjoy the process.
So, here are 10 best lower ab workouts for men.
01. Reverse Crunch
This exercise is one the best exercises to hit lower abs, this is really challenging your rectus abdominis.
To Perform a Reverse Crunch: Lie on your back with arms on the floor at your side with palms facing down to help to create balance. Bend your knees at 90 degrees and bring them towards your chest so your thighs are perpendicular to the floor.
As your knees rise, and lift your hips off the floor. Squeeze at the top of the movement and then slowly lower to the starting point (your thighs are perpendicular to the floor).
(3-4 sets) (15-17 Rep) (30 Sec Rest)
02. Heel Top Crunch
This exercise is targeting your lower abs and obliques. You can make this exercise harder or easier by adjusting the distance between your glutes and heals.
To Perform a Heel Top Crunch: lie on your back with arms on the floor and keep your heels near to your glutes. Lift your shoulder off on the floor and try to touch your left heel with your left hand, then touch your right heel with your right hand. That’s called one rep.
(4-5 sets) (18-20 Rep) (30 Sec Rest)
03. Side Plank
This exercise is just targeting the transverse abdominal muscles and obliques. Side planks are one of the best for building abs and also for strength.
To Perform a side Plank: lie on your right or left side with your knees straight supporting your upper body up and let’s take weight on your forearm.
Raise your hips up until your body looks in a straight line. Hold the position for 6 to 8 seconds. Return back to the starting position, and repeat on the other side. That’s one rep.
(4 sets) (8-10 Rep) (15 Sec Rest)
04. Hanging Leg Raise
This exercise works on your overall core strength and abdomen.
To Perform a hanging Leg Raise: stand in front of the pull up bar and your hands should be wider than shoulder and hang from the bar. Slowly bend your knees and raise your legs up towards your chest. Hold this position for 2 to 4 seconds and return back to the starting point and then repeat.
(3-4 sets) (10-14 Rep) (15 Sec Rest)
05. Leg Raise
Leg raise exercise is a simple and very effective move to target your lower abs and build your overall core strength. If you do this exercise for 30 seconds without stopping, you will seriously feel the burn.
To Perform a Leg Raise: Lie on your back on the floor while holding onto a bench or anything for support. Keep your legs straight and raise them up until your legs are vertical (90 degree). Wait for 3 to 4 sec and slowly return back down and keep tension on the abs. and repeat.
(4 sets) (12-16 Rep) (30 Sec Rest)
06. Mountain Climbers
Mountain climbers are best exercise and also full body-workout. This exercise targets your lower abs and hip flexors. This exercise is a kind of cardio that helps to lose fat. Make sure that you are doing this movement slowly and controlled.
To Perform a Mountain Climbers: set up on the floor and start in a sprinter’s position with one foot positioned under your body and the other one back and keep your legs straight.
Your body should maintain the neutral plank position and switch your legs, keeping your arms in the same place.
(4-5 sets) (14-20 Rep) (30 Sec Rest)
07. Medicine Ball, Sit up and Throw
This exercise helps to build core strength and targets abs.
To Perform a Medicine ball, sit up and throw: hold the medicine ball with both hands, and sit in front of the wall, slightly bent your legs. Lie on your back with your hands holding the ball.
Sit up and throw the ball towards the wall, and immediately catch it with both hands. Return back to the starting point. That’s one rep
(2-3 sets) (15-20 Rep) (20 Sec Rest)
08. Figure 8s
Figure eights is best exercise for lower abs, it will burn fat and targets lower abs by pulling your feet towards your body. It also hits your obliques and builds overall core strength.
To Perform a Figure 8s: lie on your back on the floor with your arms by your side,lift up both your legs and keep them together. Start drawing horizontal figure 8 in the air and give more tension to your lower abs.
Keep doing this exercise for 25 to 30 seconds. That’s one set. Do 3 to 4 sets and take 30 sec rest in between.
09. Medicine Ball V-Up
Most men love this exercise because you can feel the burn sprightly. It works more than 10 muscles in the body and mainly works on core strength and targets the rectus abdominis.
To Perform a Medicine Ball V-Up: lie on your back on the floor with a holding ball with both hands behind your head. your legs and arms should be straight, and your feet and legs lifted just above the floor.
Raise your legs up simultaneously and touch your medicine ball to your feet. At the top your body should look a V shape Then slowly lower back to the starting positions. That’s called one rep
(3-4 sets) (10-15 Rep) (30 Sec Rest)
10. Alternating Toe Touch
The alternating toe touch is best exercise and hits the entire abdominal muscles in a single exercise.
To Perform an Alternating Toe Touch: lie on your back on the floor, with your legs in a pike position. Keep them straight as you can, try to reach for the opposite foot with your hands (left leg with your right hand and right leg with left hand) alternating your back.
(3-4 sets) (15-20 Rep each leg) (20 Sec Rest)
Frequently Asked Questions
Why is it So Hard To Get Lower Abs?
While doing abs workout, most of the exercise hits the upper section of the abdominal area. Also, lower abs are very difficult to hit and strengthen them because our body stores most of the excess fat in the lower section. You need to do lots of workout to get rid of it.
How Long Does it Take for Your Lower Abs to Show?
If you have 20% body fat and you’re starting the abs workout then it will take around 3 to 6 moths to start seeing your abs. up to 20% body considered healthy for men.
Why is Getting Abs so Hard?
If you have too much body fat in your abdominal area then no matter how hard you are doing workout and how many hours of crunches, you won’t see abs for a long time, until your body fat can become less.
What are the First Signs of Abs?
The first sign that your pants or shorts are looser in the waistline. It is easy to notice your progress on the journey. If your pants are loose or if you have to wear a belt then you are losing fat around your stomach.
The Final Thoughts
Getting visible abs is a bit difficult but not impossible. Follow these 10 best lower abs workouts for men to see the ab fast.
Try to reduce fat and live a healthy lifestyle with a healthy diet and good workout routine.
Hopefully you like this article, if you have any questions and any suggestions kindly put them in the comment box below.
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