The Myth of Lower Ab Exercises

The best lower ab exercises revealed...

Some fitness experts will tell you there are distinct "upper and lower" abdominals, which need to be exercised differently.

Much of the technical literature I've read, including that supplied with my course to become a personal trainer, point out that any effective exercises for the abdominal muscles are also effective for the lower abs.

Science doesn't seem to change the urge for some long-time fitness experts to prescribe specific 'lower ab exercises' believing them to be effective.

It is physiologically impossible to exercise the lower abs in isolation of the rest of the abdominal muscle and this is simply because it is part of only one muscle.

The lower part of the abs may seem to be less pronounced than the upper part but this is due mostly to the fact that fat tends to accumulate here easily in most people and fat is the enemy of well-defined muscle.

Firsly, congratulations if you have worked-out hard enough and also reduced your body fat to the point you can distinctly see your abs in the first place! This is actually quite a feat and you should be proud but remember that any lower ab exercises are also complete ab exercises.

To make the lower abs more visible you must reduce body fat even further and focus on effective abdominal exercises.

See the Exercise Index for a listing of various abdominal exercises you may not yet have tried.

Remember too that the mid-section is made up of more than just the abs and that you should spend equal time on the obliques and lower back to have a truly strong core.

Below I describe some exercises that are supposed to be good lower ab exercises (according to some experts) - even if they don't isolate the lower abs, they are effective.

Dip Stand Leg Raise

Lower ab exercises

Position yourself on a dip stand facing away from the machine with your body being supported by your arms with your elbows locked out.

Hanging in the vertical position, inhale and bend at the waist, raising your legs to be parallel to the floor. Do not bend the knees.

Return to the starting position and exhale.

Seated Incline Leg Raise

Lower ab exercises

Position a sit-up board on a 25-30 degree angle so your feet are on the down side.

Grasp the sides of the incline board just behind your butt. Sit back slightly and raise your feet about three inches off the board. Keep your legs as straight as possible.

Inhale and raise both feet up until they are as high as possible while you come forward slightly with your torso.

Return to starting position and exhale.

Dip Stand Alternating Leg Raise

Lower ab exercises

Onto the Dip stand again facing away from the machine with your body being supported by your arms, with your elbows locked.

Hanging in the vertical position, inhale and raise your right leg up intil it is parallel to the floor. As you commence to lower your right leg start raising your left leg (using the same basic motion as swimming).

Inhale as you raise your right leg and exhale as you raise your left leg.

Flat Bench Weighted Alternating Leg Raise

Lower ab exercises

Place a light dumbell between your feet and lie back on a flat bench with your legs off the end of the bench.

Place your hands under your butt with your palms facing down. Keep your legs staight and knees locked out. Twist Your hips slightly to the right and raise your legs until they are vertical above your hips.

Return to the starting position and exhale. Now, twist your hips slightly to the left until they are vertical above your hips. Return to starting position and exhale.

Two movements constitute one repetition. Don't let your feet touch the floor once you have started the set.

Lying Leg Cross Over

Lower ab exercises

Lie on your back with your hands behind your head holding onto a stable object with a grip wider than your shoulders (to keep both shoulders on the floor while doing the exercise).

With both legs straight out in front of you, swing the right leg over the left leg and as far to the side as you can until it is nearly as high as your head, keeping it close to the floor.

Return to starting position and then do the same movement with your left leg. Be sure to keep the knees locked out and the legs as straight as possible. Inhale as you swing the leg and exhale as your lower it.

Double Leg Cross Over

Lower ab exercises

Lie on your back with your hands behind your head holding onto a stable object at shoulder width apart to keep your shoulders on the floor while doing the exercise.

With both legs straight out in front of you, swing both legs as far to the right side as you can until they are nearly as high as your head, keeping then close to the floor.

Return to starting position and then do the same movement to the left side.

Be sure to keep the knees locked out and the legs as straight as possible. Inhale as you swing the legs exhale as you lower them.

Further Lower Ab Exercises: