If you’re trying to build a stronger, leaner core, your lower abs need attention. Most ab workouts focus on crunches and sit-ups, but those mainly target your upper abdominal area. The lower abs are often the hardest to define—and that’s where the real challenge begins.
But here’s the truth: You can strengthen and tone your lower abs with the right movements. And no, you don’t need fancy machines or hours at the gym. A few simple, well-chosen exercises can help you feel the burn and see results.
In this guide, we’ll walk through 10 of the best lower ab exercises. These moves will fire up your entire core, especially those stubborn lower abs, and they’re suitable for all levels—from beginners to advanced athletes.
Let’s get started.
Why Your Lower Abs Are Harder to Target
Before jumping into the workout, it helps to understand why lower ab fat tends to stick around.
The lower abdominal area stores more fat than the upper part of your stomach, and it’s often the last to go when you’re losing weight. That’s because of how your body stores and burns fat, which is influenced by hormones, genetics, and lifestyle.
Doing lower ab exercises alone won’t burn fat in that area—there’s no such thing as spot reduction. But strengthening your lower abs will improve your core stability, posture, and definition when combined with a clean diet and full-body workouts.
Now that you’ve got the basics, here are 10 exercises that will help build and define those lower abs.
1. Leg Raises
Leg raises are a classic and effective lower ab exercise. They isolate the lower abdominal region and can be done on a mat or bench.
How to Do It:
- Lie on your back with your legs straight and hands at your sides or under your hips.
- Lift both legs until they form a 90-degree angle with your torso.
- Slowly lower them back down without touching the floor.
- Repeat for 12–15 reps.
Pro Tip: Keep your lower back pressed into the floor the entire time.
2. Reverse Crunches
Reverse crunches take the pressure off your neck and focus directly on your lower abdominals.
How to Do It:
- Lie on your back with your knees bent and feet off the ground.
- Place your hands by your sides.
- Curl your hips off the floor and bring your knees toward your chest.
- Slowly return to the starting position.
Sets: 3 sets of 15 reps.
3. Flutter Kicks
This one is great for endurance and strengthening the lower core over time.
How to Do It:
- Lie on your back with legs extended.
- Lift both legs a few inches off the floor.
- Start kicking your legs up and down alternately, like you’re swimming.
Duration: 30–45 seconds per set.
Key Tip: Don’t arch your lower back. Keep it pressed into the ground.
4. Scissor Kicks
Similar to flutter kicks but slower and more controlled, scissor kicks challenge stability and core control.
How to Do It:
- Lie flat on the mat with legs lifted slightly above the floor.
- Cross one leg over the other, alternating sides like scissors.
- Keep your arms at your sides or under your glutes for support.
Reps: 3 sets of 20 reps (10 each side).
5. Mountain Climbers
Mountain climbers are a cardio-intensive move that fires up your whole core, including the lower abs.
How to Do It:
- Start in a plank position.
- Drive one knee toward your chest, then quickly switch legs.
- Keep your core tight and back flat throughout.
Duration: 30–60 seconds per set.
Bonus: This exercise also burns calories and improves cardiovascular endurance.
6. Hanging Leg Raises
This advanced move is incredibly effective for isolating the lower abs.
How to Do It:
- Hang from a pull-up bar with your arms fully extended.
- Keeping your legs straight, lift them up to hip level or higher.
- Lower them slowly without swinging.
Tip: Start with bent knees if you’re a beginner.
Reps: 3 sets of 10–12.
7. Plank Knee Tucks
A more dynamic plank variation that puts direct pressure on your lower abs.
How to Do It:
- Get into a high plank position.
- Pull your right knee toward your chest.
- Return it and repeat with the left knee.
- Do this in a slow and controlled motion.
Duration: 30 seconds each side or 20 reps total.
8. V-Ups
V-Ups work the upper and lower abs at the same time, making them a great compound core movement.
How to Do It:
- Lie on your back with arms extended overhead and legs straight.
- Simultaneously lift your legs and upper body, trying to touch your toes with your hands.
- Lower yourself slowly.
Tip: Engage your core throughout the movement.
Sets: 3 sets of 12–15 reps.
9. Toe Touches
Another great isolation move for building lower ab strength and flexibility.
How to Do It:
- Lie on your back and lift your legs straight up in the air.
- Reach your arms toward your toes, lifting your shoulder blades off the floor.
- Lower your torso slowly back down.
Reps: 3 sets of 15.
10. Bicycle Crunches
Even though they work your obliques too, bicycle crunches are amazing for the entire core, especially the lower region.
How to Do It:
- Lie on your back with knees bent and hands behind your head.
- Lift your shoulder blades off the ground.
- Bring your right elbow to your left knee while extending the other leg.
- Switch sides like pedaling a bicycle.
Sets: 3 rounds of 20 reps (10 each side).
Tips to Maximize Lower Ab Results
Just doing these exercises isn’t enough if you want to see that six-pack pop. Here are a few tips to help:
Stay Consistent
Work your lower abs 2–3 times a week. Avoid overtraining—muscles need rest to grow.
Mix in Cardio
Fat covering your abs won’t disappear with crunches alone. Add cardio like walking, cycling, or HIIT to your weekly routine.
Eat Clean
Even the best workouts can’t outpace a poor diet. Keep your meals high in protein, moderate in carbs, and low in sugar and processed food.
Watch Your Form
It’s better to do fewer reps with good form than a bunch with bad posture. Poor form shifts focus away from your lower abs and increases injury risk.
Sample Lower Ab Workout Plan (Beginner Friendly)
Try this beginner routine 3 times a week:
- Leg Raises – 3 sets of 15
- Reverse Crunches – 3 sets of 15
- Flutter Kicks – 30 seconds
- Plank Knee Tucks – 20 reps
- Mountain Climbers – 30 seconds
As you get stronger, add more exercises or increase duration and reps.
The Bottom Line
Lower ab workouts are tough—but they’re worth it. With a smart approach, you can build strength, improve posture, and carve out a stronger core. These 10 exercises target your lower abs in a way that’s simple, effective, and doable at home or in the gym.
Stick with it, fuel your body with the right food, and stay consistent. The results will come—and your core will thank you.
Ready to build stronger lower abs? Start today with just 10 minutes and build from there. Keep challenging yourself and don’t give up.
Your stronger core journey starts now.
