For anyone who has been trying to get a six-pack or even just abs in general, you more than likely know how hard it is to reveal your lower abs.
This is mostly the case for biological reasons since your lower abdomen is usually the last part of your body to lose fat.
This layer of fat can make it very hard to reveal your lower abs and on top of that, they are quite stubborn to develop.
With that said, it is important to consistently incorporate lower ab exercises into your ab routine to tone them.
This way when your diet takes care of the remaining fat covering your abs, you will have fully developed lower abs.
The following 10 minute at home lower ab workout should help build that v taper and eventually reveal your lower abs.
1. Pulse Ups- 1 minute (2x)
Pulse ups are one of the more challenging exercises on this list because it requires you to use a lot of strength to lift your pelvis off the floor.
But with all great challenges comes great results and the same applies here.
These are great for building lower abs and developing great core strength.
How to: Lie on your back and place your hands under your tailbone. From here, lift your pelvis up while keeping your legs straight and pointing to the ceiling. Hold at the top of the movement before returning to the starting position.
2. Bicycle Crunches- 1 minute (2x)
Bicycle crunches are a more beginner-friendly lower ab workout but still provide great benefits.
They not only work your lower abs but also help to strengthen your hip flexors in the process.
How to: Lie on your back and keep your hands flat on the floor. Lift both legs off an inch off the floor. From here, take one leg and bring your knee as close to your chest as possible while keeping the other leg straight. Slowly return the leg back and alternate legs back and forth. Make sure to keep your legs off the floor until the entire set is done.
3. Reverse Crunches- 1 minute (2x)
Reverse crunches target your rectus abdominis muscles as a whole but primarily target the lower abs.
Doing reverse crunches on a consistent basis will help relieve lower back pain and tension from it overcompensating from you having a weak core.
How to: Lie on your back and place your arms on the floor at your side. From here, bring both your knees to your chest and lift your pelvis off the floor slightly while lifting your shoulders off the floor. Slowly descend on your way down and repeat the movement.
4. Leg raises- 1 minute (2x)
One of my favorite lower ab exercises is the leg raise. It is simple yet extremely effective and can also be intensified by placing a weight in between your feet.
An important note to remember here and this pretty much goes for any ab exercise is that you want to perform the movement slow and controlled.
This will help to maximize your results by maintaining constant tension on the muscle.
How to: lie on the floor and place your hands under your pelvis. From here keep your legs together and lift them until they are pointing towards the ceiling. Then slowly lower them back down just an inch above the floor before repeating the movement. Make sure not to bend your legs, keep them straight throughout the set.
5. Scissor Kicks- 1 minute (2x)
Scissor kicks are a classic lower ab exercise that will provide a great burn to your lower abs if done right.
You can expect to see improvements in your hip flexion as well as your balance by doing this exercise.
How to: Lie on your back with your hands on the floor at your side. From here, engage your core and lift your legs about 4-6 inches off the floor. Then lift one leg up while the other lowers to the floor, continue this motion back and forth between both legs to create a “scissor” effect, hence the name.