Written by Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
When it comes to core strength, targeting the lower abs can be particularly challenging. However, a strong lower abdomen is crucial for overall core stability, better posture, and a reduced risk of back pain. Whether you're aiming to enhance your fitness routine or sculpt a more defined midsection, these ten lower ab exercises will help you achieve your goals.
These exercises have been listed in order of difficulty from easy to hard. To get the most out of each exercise and avoid injuring your lower back, follow these top tips:
Engage your core: Always keep your core engaged during these exercises to ensure you're targeting the right muscles and protecting your lower back.
Controlled Movements: Perform each movement slowly and with control to maximise muscle engagement and reduce the risk of injury.
10 of the best lower ab exercises
1. One leg toe taps
How to do it:
Lie on your back with your legs lifted, and knees bent at a 90-degree angle.
Switch on your core and lower one leg towards the floor keeping the 90-degree angle at the knee.
Lift the leg back up and repeat on the other side.
NB: Only dip the leg as far as you can while keeping your back still. If your back arches, you have lost control, stop and rest.
How it works and watch the video: One Leg Toe Taps are excellent for building core stability and coordination, emphasizing the engagement of the lower abs.
2. Reverse ab curl
How to do it:
Lie on your back with your arms at your sides and legs lifted.
Engage your core and slowly lift your hips off the ground, bringing your legs towards your chest.
Slowly lower the hips back to the start position and repeat.
NB: Don’t swing your legs, this creates momentum and stops your abs from working as hard. You may only move a centimetre to start with, but slow, controlled movements are better than fast and uncontrolled.
How it works and watch the video: Reverse Ab Curls focus on the lower abs by emphasising the lifting of the hips, which directly targets this often difficult-to-reach area
3. Leg pull front prep
How to do it:
Start on all fours with your hands under your shoulders, knees together, and toes tucked under.
Keeping your spine in a neutral position slowly raise your knees a fraction off the floor, imagine sliding a thin piece of paper under the knees (not a book).
Hold for 3 seconds and then return the knees to the ground.
NB: Avoid rounding your back or lifting your knees too high, which will take the focus away from the abs.
How it works and watch the video: Leg Pull Front Prep helps build core stability by engaging the lower abs while maintaining a neutral spine.
4. Single leg stretch
See here.
How to do it:
Lie flat on your back with your legs lifted, and knees bent at a 90-degree angle.
Then reach one leg away from you whilst keeping the other knee still, above the hip.
Return both legs to a 90-degree angle and reach the other leg away.
NB: Make sure your back stays in neutral and does not arch as you reach the leg away. If the back arches, reach the leg higher to the sky, making it easier. If you are really strong then take the leg lower to the ground.
How it works and watch the video: Single leg Stretches effectively isolate the lower abdominal muscles, providing a deep burn that helps strengthen and tone.
5. Medicine ball V sit twists
See here.
How to do it:
Sit on the floor and raise your legs in front of you.
Keep your back straight and twist the medicine ball around your body to each side.
NB: For an easier option, you can keep the feet on the floor and just lean back slightly. For a harder version, you can go from lifted bent knees to straight legs.
How it works and watch the video: The V Sit engages the lower abs through the lifting of the legs and the obliques through the twisting motion, making it a great all-round core exercise.
6. Double leg stretch
See here.
How to do it:
Start on your back with your legs lifted, and knees bent at a 90-degree angle.
Begin to straighten the legs and reach them away diagonally.
Return legs to the starting position.
NB: If your back starts to arch, you have lowered the legs too close to the ground for your ability level. Start by taking the legs up to a higher diagonal position to make it easier and over time gradually take the legs lower to make it harder.
How it works and watch the video: This challenging exercise leverages the weight of your legs to intensely work the lower abs, enhancing both strength and definition
7. Plank with pelvic tilt
See here.
How to do it:
Start in a forearm plank position with your body in a straight line.
Tuck your pelvis under to flatten your lower back, bringing more emphasis to the lower abs.
NB: Don’t let your back arch. Keep the lower abs switched on and your pelvis tucked under. This can also be done on the knees as an easier version.
How it works and watch the video: The added pelvic tilt in this Plank ensures your lower abs have constant tension, enhancing muscular endurance and stability.
8. Crouching tiger
How to do it:
Start in a high plank position with hands under your shoulders.
Bring one knee towards your chest and armpit on the same side.
Return the leg to the start position and repeat on the other side.
How it works: Crouching Tiger targets the lower abs and obliques while also providing a great upper-body workout
9. Swiss ball jack-knife
See here.
How to do it:
Start in a high plank position with your hands under your shoulders and your shins on a Swiss ball.
Keeping your back in neutral, bend your knees towards your chest.
Slowly straighten the legs back to the start position.
NB: Avoid over-rounding your lower back.
How it works and watch the video: Swiss Ball Jack-knife challenges your lower abs by incorporating balance and stability, which adds intensity to the exercise.
10. Swiss ball pike
See here.
How to do it:
Start in a high plank position with your hands under your shoulders and your lower shins on the Swiss ball.
Raise your hips in the air into a pyramid shape, bringing your body forward between your hands, almost like a half-handstand.
Slowly lower your legs back to the start, making sure you don’t arch your lower back.
NB: Avoid rounding your back. Hinge from the hips as you raise rather than curling into a ball shape.
How it works: This exercise significantly engages the lower abs through the lifting motion, while also challenging your balance and upper body strength.
Another great exercise to target all the abs is the Swiss Ball Roll Out.
Consistency is key. Incorporate these exercises into your routine 2-3 times per week for the best results. Remember, maintaining proper form is crucial for achieving the best results and preventing injury. Read my article: “Are your Ab exercises making your abs look worse?” for more detail on activating your core correctly.
Complement these exercises with a comprehensive strength program to enhance your overall health and fitness. For personalised programs tailored to your needs, visit my website or get in touch.
Now get moving and enjoy the journey to a fitter you!
Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
With over 20 years of proven experience, Nicki addresses health, energy, injuries, nutrition, hormones, strength, and weight loss. Beyond her mentoring role for Personal Trainers, Nicki Holds a Diploma in Advanced Personal Training and a Degree in Education. She continuously enhances her expertise in health and fitness through ongoing study, including NLP Life coaching, Rehab Training, and Hormonal Profiling amongst other qualifications.
Setting herself apart with a focus on individualised training, Nicki's practical and evidence-based philosophy extends beyond the gym, considering broader lifestyle factors such as sleep, stress, toxins, and hormones. Tailoring her methods to busy schedules, she delivers exceptional results and crucial support to improve fitness, health, sleep, strength and energy.
