Everybody want to show off an amazing and aesthetic middle section. For most guys, starting from the bottom and working upward is a great strategy when training abs, because your lower abs tend to be more stubborn than the upper portion in terms of strength and definition.
The idea, then, is to develop a routine that works every muscle group in your abs in tandem in order to provide the balance you need.
These exercises are great in addition to a healthy diet and training programme to help with shaping up the lower abdominal area. Incorporate them into your training routine or create a short circuit. The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis apart, your upper abs will get plenty of work, too, in this routine.
Continue reading below to see the best exercises to target your lower abs.
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Exercise1: Cable reverse crunch
How To Execute: Begin this exercise by placing a mat beside a cable machine. Move the pulley to a low setting and attach an ankle strap to both your ankles. Lie down and lift your legs up with your knees bent at a ninety degree angle – your legs should be in line with the cable. If this is not the case, simply move the pulley to a height so that they are.
Place your hands behind your head and pull your knees inwards towards your chest and lift your hips off the ground.
Hold this position for a few seconds and then gradually lower your hips and return to the starting position. This is one rep.
Exercise number 2. Hanging Leg Raises
How To Execute: Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so. Go back slowly to the starting position as you breathe in. Repeat for the recommended amount of repetitions.
Exercise number 3. Land Mines
How To Execute: Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise. Reverse the motion to swing the weight all the way to the opposite side. Continue alternating the movement until the set is complete.
Exercise 4: Barbell ABS Rollout
How To Execute: For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale.
Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don’t, you will work out your shoulders and back more than the abs. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale. Repeat for the recommended amount of repetitions.