Exercise to Add To Your Lower Ab Workouts

I have listed below several new exercises that can be added to your lower ab workouts.

For more abdominal exercises go to the Exercise Index.

Please understand that any lower ab exercise is also a workout for the entire abdominal muscle. While it may feel that the burn from your lower ab workouts comes from the lower abdominal muscle, chances are that the muscle you have worked the hardest is the psoas which is located deep against the spine and out of sight.

Trunk flexion is required for effective ab workouts and it is best illustrated in the crunch exercise done in such a way that the pelvis and sternum approach each other during the movement. Once you are 'crunched', if your continue to bring your legs up further (as in a leg raise) you will then be using hip-flexion to finish the motion.

Be sure you are focusing on trunk flexion during your lower ab workouts.

Dip Stand V Leg Raise

Lower ab workouts.

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

Hanging in a vertical position, inhale and raise your legs up in a spread out 'V' position about waist high. Return to the starting position and exhale.

V Leg Raise

Lower ab workouts.

Lie flat on the floor and place your hands under your butt with palms facing down. Keep your legs straight and knees locked straight.

Inhale and raise your legs up in a spread out 'V' position above your waist. Return to the starting position and exhale.

Flat Bench V Leg Raise

Lower ab workouts.

Lie on a flat bench with your legs off the end of the bench. P;ace your hands under your butt with palms facing down. Keep your legs straight and knees locked out.

Inhale and raise your legs up in a spread out 'V' position above your waist. Return to the starting position and exhale. Your feet should be about three inches off the floor at the start of each rep.

Seated Flat Bench V Leg Raise

Lower ab workouts.

Sit on the end of a flat bench with your legs straight out in front of you on the floor. Place your hands behind your butt and grasp the outer sides of the bench for support.

With your legs locked straight out, inhale and raise your legs in a spread out 'V' position slightly above your waist.

Return to the starting position and exhale. Your feet should be about three inches off the floor at the start of each rep.

Incline V Leg Raise

Lower ab workouts.

Position a sit-up board on a 25-30 degree angle. Lie on the board with your head at the top. Use your hands to hold you in a stationary position. Keep your legs straight and your knees locked out.

Inhale and raise your legs up in a spread out 'V' position as close to vertical as possible and then return them to the starting position and exhale.

Your feet should be about three inches off the board at the start of each rep.

Seated Incline V Leg Raise

Lower ab workouts.

Position a sit-up board on a 25-30 degree angle. Sit down on the board with your back to the high side and your legs straight in front of you resting on the board. Place your hands behind your butt and grasp the outer sides of the board for support.

Inhale and raise your legs up in a spread out 'V' position until your body is at about 45 degrees. Return to the strarting position and exhale.

Your feet should be about three inches off the board at the start of each rep.

Vertical Bench V Leg Raise

Lower ab workouts.

Position yourself on a vertical abdominal bench with your body being supported by your arms having your shoulders locked out.

Hanging in a vertical position, with your legs straight, inhale and raise your legs in a spread out 'V' position to waist high level. Return to the starting position and exhale.

Chinning Bar V Leg Raise

Lower ab workouts.

Stand on a bench and grasp a chinning bar with your palms facing down. Use about a 24 inch grip. Step off the bench and support your weight with your arms which are held straight.

With your legs straight, and your knees locked out, inhale and raise your legs in a spread out 'V' position to waist high level. Return to the starting position and exhale.

Hip Roll

Lower ab and oblique workouts.

Lie on the floor and place your hands under your butt with your palms facing down. Bend your knees and plant your feet firmly on the floor.

Inhale and lower your legs down to the right side until your upper thigh touches the floor. Return to starting position and go to the left side using the same motion. You must do all of the bending at your waist. Do not let your shoulders come off the floor.

Incline Hip Roll

Lower ab and oblique workouts.

Position a sit-up board on a 25-30 degree angle and lie on the board with your head at the top. Use your hands to hold a stationary position.

Bend your knees and plant your feet firmly on the board. Inhale and lower your legs down to the right side of you until your upper thigh nearly touches the board. Return to the starting position and go to the left side using the same motion.

You must do all of the bending at your waist. Do not let your sholuders come off the board.