Lower abdominal Exercises & Ab Workouts for 6 pack abs

Why Lower Abdominal Exercises are so effective?

Best Lower Abdominal Exercises and Workouts to build a strong lower abdominal region. Perform these Isolation exercises to blast your Lower abs now.

With majority of  Abdominal Exercises designed to Build Upper abs you might be wondering how to specifically train your Lower abs for that coveted washboard abdomen!

Make no mistake lower abdominal muscles get a good workout when you do Squats and Rowing exercises but specifically targeting them might well be the difference between a flat stomach and 6 pack abdominals!

I suggest you also read the  Core Exercises and Workouts [Opens in a new window] Section as well, as your lower abs are a part of your core musculature.
 

Tips on Planning Lower Abdominal Workouts

• Its best to train abs as a whole unit rather than to train Lower and Upper abs separately.
   
• Train abs at least twice and no more than thrice a week.
   
• Quality Muscle Building Nutrition and rest/recuperation will determine 50% of your Lower Ab development, apart from the exercises mentioned below.
   
• Never neglect the importance of Compound movements like Front Squats and Bent Over Rows in development of your core, abdominals and overall Muscle growth. These exercises cause a rapid metabolic surge which is very crucial to burn the midsection and let those abs pop out.
   
• Use 3-5 different abdominal exercises per session and rest for 90-120 seconds.
   
• Keep varying your workouts. It keeps you growing, as the newer exercises hit the muscles in a new angle and form new neural pathways. The body responds to this stress by adding both strength and Muscle mass.

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The Best Lower Abdominal Exercises

{NOTE - Exercise Descriptions can be learnt form the Exercise database}

There are dozens of Abdominal Exercises but these exercises have given me the best results.

• Hanging Leg Raises
• Hanging Knee Raises
• Reverse Crunches
• Cable crunches
• Abdominal Scissors
• Swiss Ball/Stability Leg Raises

Lower Abdominal Workouts

Always train your abs as One unit and this means you need to add exercises for upper exercises like crunches and a lot more as discussed in the upper abdominal training section.

Here I will mention only lower abdominal workouts. Do add 2-3 excellent Upper Abdominal exercises for a complete abdominal training.

Sample Workout # 1

Hanging Leg Raises - 2 sets of 10-12 reps

Reverse Crunches - 2 sets of 10-12 reps

Add 2 Upper Ab Exercises.

Sample Workout # 2

Hanging Knee Raises - 2 sets of 10-12 reps

Swiss Ball/Stability Leg Raises - 2 sets of 10-12 reps

Add 2 Upper Ab Exercises.

Sample Workout # 3

Cable crunches - 2 sets of 10-12 reps

Abdominal Scissors - 2 sets of 10-12 reps

Add 2 Upper Ab Exercises.

Related Exercises

Abs Exercise Advice - Also check their  Pregnancy Abdominal Exercises Section, including a page on recovery from C-Section.

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