Workouts for Lower Abs: 11 Best Exercises + Tracker Fitness

Have you ever thought of doing the workouts for lower abs before?

People have plenty of good reasons why they want to make their abs feel and look stronger. One of them is for the aesthetic. However, those six-pack muscles serve more beyond the look. There are some other better and more meaningful benefits to doing lower ab work.

Why Working Out On Lower Abs

By doing the workout lower abs, it’s possible for you to gain greater core strength for doing bench presses, overhead exercises, and weight lifting. Having a better ab workout lower can also make your stamina better, which is useful if you’re into sports. Plus, more excellent abs mean better body posture, and this aspect is helpful to gain confidence and make your height taller.

Thus, the ab workout lower is definitely beneficial, and what’s the best thing about it is the fact that everyone can do the exercises without the need of having certain experience.

Seeing all the possible benefits, it’s fairly safe to say that working out lower abs deserves the same amount of recognition as working out on other body muscles. Since the muscles need to be strong, you have to work on lower abs quite often to achieve the most optimal result. It takes some time and effort to gain that six-pack look finally. But in the end, the seemingly unending journey will always be worth it.

And to help you with the exercise routines, we’ve already prepared the 11 best workouts for lower abs that you can try at home!

Discover more dumbbells effective exercises here

What Are The Benefits?

You know, people mostly work on abs workout lower mainly for the looks. But, truth be told, it’s just the tip of the iceberg. There are so many advantages that you can gain from the exercises, especially the ones that may increase both your look and health.

Training the core muscles is essential to keep your body posture great. Plus, you’ll gain additional strength to do the other extensive workouts as well. Below are some of the worth-to-mention benefits of doing ab workouts lower :

No More Backpain

One of the greatest benefits you may gain by always doing work lower abs is relieving back pain. Back pain has been a common trouble in young adults and teenagers. The lack of exercise and a bad lifestyle often leads to terrible back pain. Some people can just shrug it off, but when the pain is unbearable, getting up from the bed would feel like hell.

People may refer to some medicines to solve it, but the best option you got is working lower abs. By training your core muscles, you’ll make your stomach and back muscles stronger. However, note that the exercises must be done correctly and appropriately. And never overdo it, since it won’t fix the back pain, but rather worsen it.

Have a Better Body Posture

Facing a laptop or computer for so long often leads to hunched body position. The body posture and your bone health will worsen in the long run, and if it’s not treated properly, you’ll start to get terrible back or neck pain.

Thus, by working on lower abs, you can achieve better body posture since your body will position itself to be straight as an arrow. A study from Interdisciplinary Studies also found that core training exercises may have good results on male volleyball players’ body posture and stamina.

Achieve Better Body Balance

Doing regular lower abs workouts will lead to better body balance thanks to the stable position of your core muscles. Since strength will determine how well your body balances itself both for exercises or everyday life, doing the lower ab workout is definitely recommended.

Many doctors also recommend this method for people who often trip easily or people who feel their bodies unbalanced when walking.

Have Better Stamina for Sports

One of the most useful benefits you can get from exercises for the lower abs is better stamina. Just like doing a marathon or static bike exercises, you’ll work on your core muscles. You may feel the power directly transferred into your limbs by doing the regular abs exercises. And thanks to that, now you can run faster, swim further, and even punch harder.

Core training has been a regular routine for many sports athletes since they can work on stamina and body strength, which are the two aspects that every athlete should have.

With exercises lower abs, it’s also possible to gain better agility for sports and regular daily activities. By doing the exercises at least three times a week, you’ll feel the extra punch in your stamina and agility. Remember what Gandhi said,

“Strength does not come from physical capacity. It comes from an indomitable will.”

Taking A Closer Look At The Abs

Before knowing about lower abs exercises, it’s always better to first understand what kind of muscles you’ll be training from the moment onwards. The abs, as you may know, are located on your stomach.

They consist of three main muscles, upper, middle, and lower abs. By doing the abs exercises, you’ll train the three muscles at the same time.

The 11 Best Abs Exercises

Now, let us start with the workout for lower abs. We have the 11 best workouts for lower abs, and see the complete list of them below:

1) Chair Twist

The first workout for lower abs that probably anyone could do is the chair twist. Although there’s a “chair” on the title, you will need no chair to do this exercise. This movement involves a twist in a certain position.

To try this one of the best lower abs workouts, follow the steps below:

First, start by standing still, and position your body in almost a sitting positing at a 45-degree angle
Then, put both of your hands behind your head
Start twisting to the left and to the right, do this at a momentum.
Make sure that the elbows touch the knees, When twisting to the right, your left elbow should touch your right knee.

Do this exercise for around 30 seconds.

2) Plank Arms walking

As one of the best lower ab workouts, you can also try an exercise called Plank Arm Walking. Trust us; it doesn’t complicated as it seems. You’ll not be in a planking position for a long time. However, this exercise does involve a bit of planking, although a little. Here’s how you do it:

First, set your body into a planking position
Make sure to be in the most comfortable position possible.
And then, slowly walk forward using your hands, one at a time
Reach the farthest position, and then go back

Similar to the exercise above, 30 seconds are enough to do this exercise.

3) Dragon Flag

Again, there’s also another one of the best exercise for lower abs, which is called Dragon Flag. This exercise is only recommendable if you have already been working for a long time, or if you’re now, you should have an instructor beside you to do this exercise. Dragon Flag can also be your home lower ab workout, as long as you have someone besides you. Here’s how to do Dragon Flag.

First, find an anchor or a solid pole to hold into.
Lie down with both hands holding the anchor
From the lie-down position, lift your legs and keep them as straight as possible.
Hold this position for seconds, and then lower them again at a slower pace
Repeat the movement for several other reps.

4) March Twist

One of the best lower ab workouts is a twist. And in this section, we’ve already prepared the chair twist, and another comes. March twist carries a similar movement as the chair twist. However, you don’t have to make a sitting position this time. Here’s how to do it:

Stand in a straight position, lift your arms and bend them slightly
After both of them are raised, start by putting one elbow touch the knee
Touch the right knee with your left elbow and then the left knee with your right elbow
Do this for some reps

5) Jump Tuck

Another lower abs best workout that’s fun to do. Jump tuck requires you to do a quick jumping movement so that your knees will touch your chest. Here’s how to do it:

Start by making a sitting position similar to the one above
And then, start jumping quickly with elbows bent and the knees touching the chest area.
The quicker it is, the easier for you to touch your chest
After the jump, land with the toes with knees slightly bent.

6) Firefighter

A unique exercise lower abs are called a firefighter. The steps are complex, so bear with us. To do the exercise, you have to:

Make a standing position with the feet in line with your shoulders.
And then, lift your left knee by putting your body weight into the right leg.
Bend the leg at 90 degrees with the arms in front of you
And do the same thing with the other knee, as if you’re climbing a ladder
Repeat this movement as fast as possible in 30 seconds duration.

7) Body Hold

As one of the top lower ab exercises, we recommend a body hold. Here are some steps to do this exercise:

Make the lie-down position with the face-up
While your back is glued to the floor, lift your face and legs together, making the “V” position
You don’t have to put them up high, do the farthest you can.
Lower your head and legs together, and lift them again to do another rep.

There are so many exercises for lower abs, so be sure to choose the one that’s most comfortable for you. It’s always wise to take the lower ab exercise a little bit little, but consistently.

8) Flutter Kick

If you’re looking for the best lower ab workout which requires a minimum effort, then the flutter kick might be the best option for you. The exercise only requires you to do the small kicks in the most-relaxed position. But, doing this for a long time may affect your abs build, which is nice. Here’s how to do the flutter kick:

To do the exercises for lower abs, you need to lie down with your body facing up
And then, start lifting both of the legs slowly
Start kicking with one leg and then another
While doing the kicking, position your hands below your body to support your back.

9) Roll Up

Another one of the best workout for lower abs is roll-up. The exercise is considered easy, so we think anyone can do it without trouble. To do that, follow the simple steps below:

To start the lower stomach workouts, lie down on the floor with both arms extended straight
And put your body up and keep the arms extended straight, just like a vampire waking up from sleep.
While doing so, keep your legs straight

10) Roll Plank

Another best workout for lower abs is roll plank. And again, you have to be in a planking position to do this exercise. But don’t worry, the steps ain’t that hard; just follow these steps:

To do this best low abs workout, make a planking position
And then, hold this position for about 10 seconds
Now, roll with the right elbow, and make the legs stacked
While doing this side plan, hold the position for another 10 seconds
Do the same thing with the other elbow.

Although it seems tiring, it’s clearly one of the best exercises for lower abs. Just make sure to do the exercise regularly to achieve the best results. And if you want to do lower abs workout, the best time to do it is now!

Try other total exercises (without dumbbells)

11) Leg Raise

Another lower abs workout men that you can also do is the keg raise. It’s also a simple but effective exercise to build the lower abs. Here’s how to do it:

To do this workout for lower abdomen, you have to be in a lie-down position
While keeping the arms straight, start lifting both of your legs at 90 degrees
To lower them, make sure to do it slowly
Again, repeat the same movement, and do it for around 30 seconds or more.

Remember that when you’re having back pain from doing the ab workouts and stomach exerciser, rest well and call it a day. You can calm down for a bit for around 15 minutes to make the body adapt to the movement first. While doing all the exercises, don’t overdo them.

And that is how to work lower abs. As you can see, there are so many variants in the exercises that you can pick. You can easily work lower abs at home, office, or any place you think is the best.

Just make sure when doing ab home workout, choose the most proper place to do so, like in your room, living room, or even better, garden. By doing exercises that are targeting lower abs, you can have stronger and better-looking abs, although the time required to do so might be long.

4 Best Equipments for Lower Abs

The Fitlaya Fitness Core & Abdominal Trainers

The Fitlaya Fitness Core & Abdominal Trainers AB Workout Machine is the perfect addition to your home gym. This compact and foldable piece of equipment allows you to target and strengthen your core and abdominal muscles with a variety of exercises. Its durable design and adjustable resistance make it suitable for all fitness levels, from beginners to advanced athletes. With the Fitlaya Fitness Core & Abdominal Trainers, you can easily get a full-body workout from the comfort of your own home. So don’t wait !

The MarCoolTrip MZ ABS Stimulator

This portable ab machine uses electrical muscle stimulation (EMS) technology to target and tone your abdominal muscles, helping you achieve a stronger and more defined core. Its lightweight and compact design makes it easy to take with you on the go, so you can get a quick and effective ab workout anytime, anywhere. Don’t let a busy schedule or lack of access to a gym hold you back from achieving your fitness goals – try the MarCoolTrip MZ ABS Stimulator today!

AB Doer 360 with PRO Kit !

This innovative fitness system combines muscle activation and aerobic exercise to help you burn calories and tone your abs, legs, and arms simultaneously. The easy-to-use design and comfortable padded seat make it suitable for all fitness levels, and the included PRO Kit provides even more versatility and options for your workouts. Whether you’re a beginner or an advanced athlete, the AB Doer 360 is the perfect addition to your home gym. So why wait? Start achieving your fitness goals with the AB Doer 360 today!

Sunny Health & Fitness Essentials Series Elliptical Machine Cross

Strengthen and tone your abs with the Sunny Health & Fitness Essentials Series Elliptical Machine Cross Trainer.

The low-impact motion of the elliptical helps engage your core muscles, resulting in a targeted abdominal workout. With adjustable resistance levels and a variety of exercise programs, you can customize your workouts to achieve your desired results.

Workouts for Lower Abs with Fitnessbliss

As you can see, there are plenty exercises for lower abdomen. If you want to do the workouts for the first time, or if maybe you’re specifically looking for lower ab workouts for women, you can always look for them in an app called Fitnessbliss.

Fitnessbliss is an online coaching app that may help you in making a good exercise routine with lots of exercise variations. Within the app, you can see a few recommendations about what’s the best lower stomach exercises for you, including the steps to do so and the tips.

If you ever need help finding the best lower ab workouts for women, Fitnessbliss is the answer!

Workouts Abs : Conclusion of experts

Now that’s the list of 11 best low abdominal workouts you can try at home. To work on abdomen lower, you have to do it on a regular basis to achieve the most optimum result. The workout for lower abdomen is great for building strength and make your body aesthetic becomes much better than before.