In previous posts, I have talked about what you need to get ripped six pack abs, like the food, the exercises, the supplements… But something we haven’t gone over is how to make the muscle look more defined. So we’re going to go over a few exercises to target an tough area…. And I’ll give you 4 of my favorite lower ab exercises.
Before we get into these 4 lower ab exercises, I need to make sure you remember this key: You need low body fat to see those lower abs. Are you eating clean enough]? Yes? Of course, because I gave you an entire easy meal plan right here…..
Now, the first of the lower ab exercises that you need to know seems pretty simple, but after a few reps, you’re going to feel the burn in your lower abs.
Lie on your back and bring your legs up like if you would do a crunch – hips and knees at 90 degree angles. Trying to keep your knee at a 90 degree angle, lower your leg/foot down to tap your toe on the ground, and then bring it back up. Repeat with the other foot.
If you can easily do 30 of these (15 each foot) without feeling it in your lower abs, then add ankle weights! Complete 3 to 5 sets.
The second of my favorite lower ab exercises…. Lie faceup, with legs extended on the ground, knees together, feet flexed, arms overhead. Take a big inhale. As you exhale, lift arms up and forward, and use your lower abs to slowly roll up to a sitting position. Squeezing your lower abs again (actually all of them will feel it!), slowly lower down to starting position. Try not to use momentum to do this… And take it slow if you can.
Do 12-15 of these if possible. If you can’t – work up to it! It’s one of the tougher lower ab exercises and I don’t blame you. If you find that 12-15 is too easy, start holding weight above your head. Complete 3-5 sets.
Ab Pulse Ups:
For number 3 of the killer lower ab exercises, you’re going to stay on your back. If you need to, put your hands underneath your lower back near your tailbone. Bring your legs straight up into the air, forming a 90 degree angle at your hips. Think about pushing your feet straight up to the ceiling by contracting your abs – The contraction of your lower ab muscles will feel like a small movement, but it’s enough to bring your hips slightly up from the ground. Try to keep your legs mostly straight if you can, although a slight bend in the knees may help you complete this lower ab exercise.
15-20 Reps for 3-5 Sets. If this is too easy, you can use ankle weights again.
The last of my lower ab exercises that can be done at home today is a decline plank. If you’ve seen a normal plank, it’s the same thing, but with your feet up on a platform that is higher than your hands or elbows. An exercise ball would be a great addition to this lower ab exercise but if you don’t have one, a chair or couch would do just fine.
Place your feet on the elevated surface, toes down and feet flexed. Get set on your forearms, and keeping your whole body tight, raise up til your feet are in line with the rest of your body. Keep those lower abs engaged and tightened, and hold it for as long as you can.
Hold this for as long as you can, and do 3-5 sets at however long you can hold it. Aim to beat yourself every time!
I know it’s tough to get your body fat low enough to see your lower abs like we all want to, but I promise that it’s totally worth it, and getting a jump on these lower ab exercises will help you have killer definition in your six pack abs once you get there!
Don’t forget to stick to your clean eating diet, your exercise program, and supplement regimen too.