Losing stubborn belly fat is hard because your body tries to hold onto its energy source. Your body doesn’t care about how shredded it looks; it cares all about staying alive and nothing about aesthetics. So, how can we lose fat around our lower abs to complete the packs? First, we should create our own intense workout for lower abs without forgetting about diet! Then, there are some minor, but important reasons why your lower abs are hiding.
Why Can’t You See Your Lower Abs?
Making lower abs visible is one of the hardest things to do in fitness. Nevertheless, we all work towards that full six-pack because it looks awesome, and people consider visible abs as a sign of fitness.
So, what could be the reason for your lower abs hiding?
First and foremost, the majority of people can’t show their lower abs because they haven’t reached that optimal body fat percentage. Even though it doesn’t apply to everybody; men, should aim for 10% body fat and lower, and women, should aim for 18% and lower. Well, of course, it’s easier to say than done. Although, if you stay faithful to a healthy diet and put that fork down, you’ll be able to reach these body fat percentages.
Have you heard this phrase, “abs are made in the kitchen”? That’s absolutely true! Another reason why your lower abs don’t show is, you invest in thousands of sit-ups, crunches and try your hardest to add 10 more seconds into your plank. That’s all great, but if you don’t get your diet in order, that’s just wasted motion.
Speaking of a bad diet, one of the worst diet choices is drinking alcohol “occasionally”. You probably think that only a glass of wine at night and partying at the weekends can’t be that bad, right? Wrong, if you want to make your abs to show, you gotta put that drink down. Alcohol has a lot of calories, that’s true, but besides that, it reduces testosterone, ruins your sleep schedule and its quality, bullies your liver and, stops burning fat. Again, do you want to have your lower abs to show, or do you prefer to drink alcohol?
Besides that, you may be stressed, and that’s why you don’t have visible abs. Yeah, it sounds quite weird but, in fact, your body releases cortisol when it’s stressed, and an excessive amount of it can break down tissue, that’s called a catabolic state. On the contrary, your body needs to be in an anabolic state to build muscle and make your lower abs visible.
And finally, some people just don’t have defiant abs because they got bad ab genetics! It’s absolutely true that you can’t lose fat easily. Still, even if that’s the case, don’t compare yourself to others and try to be your best self!
Lower Abs vs Upper
Of course, your abdominal muscles are one group, but some exercises can target your lower part more! Let’s define what exactly do we mean by lower and upper abs.
While doing workouts that require your upper body to raise, you target your upper abs more.
And, exercises that require you to raise your legs, target your lower abs more.
The most important thing you should know related to this is, you should always do balanced and complementary workouts! You can’t neglect some kinds of workouts and expect real results to yield! This means don’t only do a workout for lower abs as exercising, full-body workouts are necessary.
If you got a pair of dumbbells, check this full-body workout “Awesome Easy to Do Workout for Beginners”.
What Are Good Workouts for Lower Abs?
Alright, we’ll list our favorite lower abs exercises here, so you can make your own workout for lower abs. Keep in mind that if you find an exercise not helpful and super hard to do, switch to something else. Also, to keep things interesting, compile 4 exercises that you want to choose, do 3 sets of 15 and change your compilations every day. Don’t forget to take a rest day each week!
1) Bicycle Crunch
The first exercise is the bicycle crunch. Exercises that require you to keep a stable tempo can strengthen your heart!
- Lie on your back and place your hands behind your head.
- Without pushing your neck, get your shoulders off the ground.
- Twist and get your right elbow to your right knee.
- Do the opposite, and that’s counts for 1 rep.
- Don’t forget to alternate sides in a controlled tempo. The important thing is to feel your abs!
2) Dead Bug
The name of this exercise can be a bit off-putting. However, it’s super effective to make you more stable and your core stronger.
- Lie on your back and extend your arms up. Bend your knees in 90 degrees.
- Straighten your right leg while you extend your left arm overhead, don’t touch to ground!
- Engage your abs and squeeze your glutes for the entirety of the movement.
- Do the opposite to complete your rep.
3) Mountain Climber
One of the best exercises you can do in your workout for lower abs is the mountain climber. Compared to most ab exercises, it doesn’t require you to lie on your back.
- Start in a push-up position, your palms on the floor and your hands shoulder-width apart.
- Engage your core and drive your right knee close to your chest.
- In a fluid motion, get your right leg to the starting position and shoot up your left knee to your chest.
- Alternate quickly.
- Your core should be engaged at all times.
- As long as you keep your form perfect, you don’t have to worry about how fast you are.
4) Reverse Crunch
Almost all core exercises have reverse crunches because it’s well-known and super easy to do.
- Lie on your back and bend your knees in 90 degrees.
- Place your hands behind your head and raise your shoulders off the floor.
- Bring your knees closer to your chest while you engage your abs.
- Your hips should be off the floor at the peak of this exercise.
- Repeat for 3 sets and 15 reps.
5) Boat Pose
If you are a fan of the plank exercise, boat pose is a similar exercise, but to do this exercise, you should be sitting.
- Sit up on the floor, bend your legs.
- Slowly lift your legs off the floor, your abs should be engaged.
- Stay balanced while you keep your back flat.
- Extend your arms in front of you, however, if you feel unstable place your hands on the floor close to your hips.
- Hold that position for a minute or 30 seconds depending on your fitness level.
This is an amazing exercise that can help you have a strong core as a swimmer has.
- Lie on your back and keep your arms on the floor close to your body.
- Engage your abs and lift both legs off the ground.
- Your lower back should be flat on the ground.
- Start kicking your feet for a minute or 30 seconds.
7) Leg Lift
If you got an issue with your lower back, this might be not an ideal exercise for you. However, if you don’t, this is one of the best workouts for lower abs.
- Lie on your back and keep your arms on the floor close to your body.
- Lift your legs up slowly, keep them together, and when you reach 90 degrees stop.
- Slowly lower your legs to the ground.
- You shouldn’t feel pain in your lower back.
- If this feels way too challenging, get your hands under your butt to make it easier.
8) Jack Knife
Jack knife is an exercise that can really challenge you, but even if it challenges you a lot, by doing this exercise, you’ll have a stronger core and improved stability.
- Lie on your back, arms extended overhead and your legs straight.
- Engage your core and raise your right arm and left leg, touch your foot.
- Slowly lower and do the same with your left arm and right leg.
- Repeat this motion for 10 to 20 seconds.
- Don’t forget to breathe properly.
9) Figure 8s
The most important part of this exercise is you should draw figure eights by using your core muscles.
- Lie on your back and keep your arms by your side to stay balanced.
- Lift your legs off the floor and draw horizontal figure eights.
- Engage your core and try to keep this exercise for 30 seconds.
- Don’t forget to breathe in and out.
10) Frog Press
You may have seen this exercise for the first time, and we are letting you know that you’ll fall in love with this exercise because it’s super effective to target your lower abs!
- Lie on your back and bend your knees, turn your knees out and press your heels together.
- Lift your head and shoulders off the floor, keep your hands by your sides for stability.
- Push with your legs as you get your knees together.
- Get back to the starting position.
- Do this for 3 sets of 15 reps.
11) Hands Back Raises
If you can keep doing this exercise for a full minute kudos to you!
- Sit on the floor with your knees slightly bent.
- Lean back as you keep your balance with your hands on the floor.
- Get your legs and chest together by only using your abs!
- Don’t push with your arms or use the strength of your legs.
- Focus solely on your core muscles.
- Return to your starting position, don’t forget to make the whole exercise fluid as possible.
- Keep this motion for at least 30 seconds to a minute.
12) V Ups
This is a similar exercise to the Jack Knife, but for V Ups, you should lift left and right at the same time.
- Lie on your back and, extend your arms and legs.
- As you engage your core, lift both your arms and legs off the floor so you can touch your feet.
- Keep your lower back on the floor.
- Don’t forget to breathe properly.
13) Standing Knee Drive
Our last exercise requires you to be on your feet. If you can keep the same motion for a minute, you’ll maximize the benefit you get from this exercise.
- Stand on your feet and place your right foot slightly behind your left foot.
- Drive your right knee up as you engage your core.
- Do the same with your left knee.
- Continue this motion for a minute
So, you made your own workout for lower abs by using these exercises, that’s great. But, remember it’s a start! The next thing you should do is to keep your diet in check. But, there are hundreds of diet programs out there. So, which one is optimal? The optimal diet is the one you can continue staying faithful to; if you find yourself slacking off, then you should optimize your diet accordingly.
Also, don’t forget that miracles don’t happen overnight, you won’t wake up one day, and you’ll be super fit! Fitness is a marathon, you have to keep doing your routine, and eventually, results will come in.
You may be looking for more than only a workout for lower abs, take a look at the workout below to see if it’s good enough for you.
“9 Awesome Exercises to Lose Belly Fat FAST & Effectively”.
Before you go, let us know in the comments, what’s your favorite workout for lower abs?
Thank you for reading.
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[…] Before we get to our back workout with dumbbells, also check this abs workout to complement your back muscles and abs, we suggest you do both workouts: “Lose Fat Quick with this Intense Workout for Lower Abs”. […]
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