The 3 best lower abs exercises

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

They can be done with or without equipment.

What is bottom press

This is the lower part of the rectus abdominis muscle. Since both the upper and lower abs are the same muscle, it is impossible to train the lower abs in isolation. In any exercise on the press, the entire rectus abdominis muscle works, however, some movements load the upper part more, while others - the lower.

A little theory, and you yourself can tell which exercises are better for loading the upper press, and which - the lower.

If you lift the chest with a fixed pelvis (twisting, fold, various body lifts), the upper press is more loaded: the amplitude of its movement is greater.

To load the lower abdomen, you need to raise the pelvis with a fixed chest. Not just legs, but the pelvis.

When lifting the legs, the press is also included in the work, but at the same time, the muscles that flex the hip are experiencing a greater load. To properly load the abs, you need to tilt the pelvis back. It doesn't matter in what position you do it.

The video below shows at what point in the lifting of the legs the rectus abdominis muscle is included in the work: when the upper part of the pelvis tilts back.

This is everything you need to know about lower abs workout. Now let's move on to the exercises.

How to pump up the lower press

Each exercise will have several options: first, simple, then more complicated. The features of the technique in different versions are the same, only the details differ.

Choose 1–2 exercises that are suitable for you in terms of difficulty and include them in your workout. The number of approaches and repetitions is selected individually. Start with three sets of 10 reps and gradually increase the number of reps.

1. Reverse twisting lying

Horizontal

Reverse crunches on the bench

Reverse crunches on the floor

Reverse curls with kettlebell

• Lie on a bench or on the floor. In the first case, grasp the edge of the bench with your hands behind your head, in the second, place your hands along the body, palms down. You can also place a heavy object on the floor behind your head and grab it with your hands.
• Raise the legs bent at the knees so that an angle of 60-90 degrees forms between the hips and the bench or floor. This is the starting position.
• Bring your pelvis up and lift your lower back off the bench or floor.
• Slowly lower the pelvis to the bench or floor, hips to the starting position.
• Perform the movement smoothly, without jerking. Inertia makes the task easier and less effective.

On an incline bench

The tilt increases the load on the press. The more the bench is tilted, the more difficult it is to do.

With weighting

Hold a medicine ball between your legs and perform reverse crunches on a horizontal surface.

2. Hanging leg raises

On the captain's chair or boxes

In the photo, the exercise is shown on two boxes, and not on the captain's chair. If your gym does not have a simulator, you can use this option.

• Place your forearms on the armrests of the captain's chair or boxes, hang, lower your shoulders.
• Pull your knees as close to your chest as possible, tilt your pelvis back. If a person stands to face you, at the extreme point of the exercise he should see your whole ass.
• Lower your legs and repeat.
• Do the exercise slowly and under control. Do not swing, do not jerk your legs.

On the horizontal bar

• Grasp the bar with a reverse grip. This will allow you to sag longer.
• Raise your legs until your hips are parallel to the floor. This is the starting position.
• Pull your knees up to your chest. At the same time, the body tilts back.
• Return your legs to a right angle and repeat the exercise.

With straight legs

In this variation, you raise straight legs. The starting position resembles the letter L, at the extreme point of the toe touch the horizontal bar.

3. Folding knife in the lying position

For this movement, you will need additional equipment: fitball, loops, expander tape. If nothing else, you can use a regular office chair on wheels.

On a fitball or a chair on wheels

• Stand upright, put your feet on the fitball. If you are using a chair with casters, adjust the height so that your feet are level with your shoulders when you are lying down.
• Bend your knees and pull them up to your chest, push your pelvis up, round your back.
• Return your legs to their original position and repeat.

In TRX loops

In TRX-loops, the position of the legs is more unstable than on a fitball or chair. Therefore, the load on the press increases.

With expander

Hook an elastic band-expander on the horizontal bar so that the resulting loop is at the level of your shoulders in the lying position or slightly higher. Tuck both feet into one loop. Try to do the exercise under control so as not to swing on the expander. Due to the instability and resistance of the expander, the exercise becomes even more difficult.