10 Best Lower-Ab Exercises for Men and Women

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Strengthening the lower abs is important for any health journey because it plays a significant role in enhancing overall core stability, improving posture, and preventing low-back pain.

The lower abdominal muscles are part of the core, which is the foundation for all movements and activities. A strong core supports the spine, helps maintain balance, and allows for efficient everyday movement. By focusing on the lower abs, you can ensure that your core is balanced and strong, reducing the risk of injuries and improving your ability to perform daily tasks and physical activities with ease.

Core muscles anatomy

The core is composed of several muscles, including the rectus abdominis, transverse abdominis, internal and external obliques, and the muscles of the lower back and pelvis. There is technically no “lower ab” muscle. So toning that area below the belly button requires working all of the muscles of the core.

• The rectus abdominis is the most well-known, often referred to as the “six-pack” muscle, and runs vertically along the front of the abdomen.
• The transverse abdominis is the deepest layer, wrapping around the torso like a corset, providing stability and support.
• The internal and external obliques are located on the sides of the abdomen, aiding in rotation and lateral movements.

Exercises like planks, leg raises, and pelvic tilts target these muscles, promoting a strong and functional core that supports overall health and fitness.

 Lower ab workouts

Seated leg raises

Start sitting on a chair with both knees bent. Keeping one foot on the ground, straighten the other leg out in front of you, squeezing the quad and flexing the foot. Then slowly raise the leg until it is parallel to the floor. Pause, then slowly return the leg to the starting position. Repeat 10 times and then switch legs.

Seated toe taps

Sit on the edge of a chair with knees open as wide as your hips. Engage your abs to lift your heels off the floor; point your toes toward the ground. Slowly lean back and pull your naval in toward your spine. Hover your feet above the ground, and slowly tap one foot down to the ground and then bring it up back up to center. Lower the other foot down toward the ground and tap it with your toes and bring it back up to center. Repeat 10 times per side. Hold onto the chair for additional support and to help with balance.

 Standing pelvic tilt

Lean against the wall and bend your knees slightly. As you breathe out, tilt your pelvis up and forward, away from the wall. Your low back should press gently into the wall. Engage your abdominals to maintain proper form. Release and repeat 10 times.

Standing side crunch

Stand with your feet wider than your shoulders and turn your toes so they are facing outward. Place your hands behind your head with your elbows open wide. Then lower down into a wide leg open toe squat with your back straight and your pelvis tilted forward with your abs engaged. Reach the right elbow down toward your right thigh and crunch the right side, then come back to center. Repeat on the left side. Continue alternating side to side for a total of 10 reps. 

Standing knee lifts

Begin standing with your feet shoulder-width apart. Engaging the abs, bring your right knee up toward the chest until it forms a 90° angle and then lower back down to the starting position. Then lift your left knee up to a 90° angle and lower back down. Repeat 10 times on each side.

Cat cow

Start on your hands and knees. Gently move into the cow pose by arching your back and dropping your stomach toward the mat, looking toward the sky. As you exhale, move into the cat pose by pulling in your abs and rounding your back toward the sky.. dropping your head to the ground. Alternate, repeating this 10 times.  

Pilates bridge march

Lying on your back, bend your knees and open your feet as wide as your hips. Relax the arms by your sides. Pull the naval in toward the spine as if you are zipping into a tight pair of pants. Slowly roll the hips so that you lift your low back up off the ground, then your middle and finally upper back. Press down through the feet, then lift the right foot off the ground as if you are beginning to march. Repeat 10 times, alternating between the left and right legs.

Bear hold and drop

Begin in a tabletop position on your hands and knees. Keeping your core engaged lift your knees off the ground about one inch. Hold this position for 2-5 seconds and lower back down to the starting position. This is one repetition. Repeat 10 times.

Forearm plank

Start on all fours. Bring both forearms to the ground directly beneath the shoulders, forming a right angle the the elbow. Then, straighten your legs back behind you so that you are now balancing on your toes in a low-plank position. Hold this for 10 seconds. Release and repeat two more times.

Bicycle crunch

Begin lying on your back with your legs in tabletop (with a 90-degree angle at the knees). Place both hands behind your head with the elbows bent out to the sides. Extend the left leg straight and bring the right knee in toward your left elbow as you crunch up, twisting at the core. Alternate sides, crunching your right elbow toward your left knee, and straightening the right leg. Squeeze your abdominals throughout. Repeat 10 times to each side.