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The Best Exercises For Lower Abs – Get Your Lower Abs To Pop By Following This Routine

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Trying to get your abs to show is already hard enough to do, but when it comes to your lower abs it might seem impossible to get them to pop no matter how much training you do. See the lower abs are the hardest part to strengthen and define because that is where your body stores most of its excess fat. Although your rectus abdominis is one long muscle that includes both your “lower” and “upper” abs, there are still a few things you can do to help build up the lower area first.

One trick is to start from the bottom when training your abs, the idea is to do a routine that works every muscle group in your abs in order from weakest to strongest. This way your abs will be balanced and ensures that one part won’t be bigger than another. It is also important to remember that no matter how much you train your abs, that alone won’t be enough to get them to show. This is because your diet and rest is just as important if not even more important than your training: This Article Here Will Help You Get A Head Start In Your Training, Diet And Rest – The Three Keys To Building Muscle Successfully

abs anatomy

The Routine

So as promised here is a routine that specifically targets your lower abs first, then your obliques and finally the whole core as a finisher. When it comes to training any muscle you must mentally focus on the part you’re working out because it leads to greater muscle and strength gains over time (otherwise known as your mind to muscle connection), if you just go through the motions when you train you won’t see any significant results. Lastly, ensure you choose the right weight to use when performing these exercises so that you actually feel the abs working or else you’re just wasting your time.

Hanging Leg Raise

Use a wide grip when hanging from the pull-up bar with your palms facing forward. Now simply raise your legs straight out, bringing them to 90 degrees, hold this position for a second then slowly lower them back down.

hanging leg raise

3 Sets 8-10 Reps

1 Minute 30 Second Rest Inbetween Each Set

Jack Knife

Lie down on a gym mat with your arms extended over your head. Start by raising your right arm and left leg, touching hand to foot. Do this for both sides, right hand touching left foot and left hand touching right foot.

jack knife abs

3 Sets 10-12 Reps For Each Side

1 Minute Second Rest Inbetween Each Set

Horizontal Cable Woodchop

Make sure your cable pulley is adjusted to your shoulder level and grab the handle with both hands. Stand with feet shoulder-width apart to the side of the machine and bring your arms straight out in front of your chest, now fully twist away from the machine as if you were chopping into a tree.

horizontal cable woodchop

3 Sets 10-12 Reps For Each Side

1 Minute Second Rest Inbetween Each Set

Side Plank

Simply lie on one side with your legs straight and support yourself by keeping your forearm on the floor. Make sure you raise your hips so your body forms a straight line from your head to your heels.

side plank

3 Sets, 40 Seconds For 1 Side (1 Set Means Doing Both Sides For 40 Seconds Each)

1 Minute Rest Inbetween Each Set

Weighted Sit-Up

Grab a weight plate and hold it over your chest once you lie down on a gym mat. Curl your body up off the mat until you’re sitting up and then bring yourself back down slowly.

sit up

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

This routine is one of the most effective for targeting your lower abs and if you have anymore questions about lower ab training then please feel free to leave a comment below. Remember that if you would like to get the most out of this ab routine, do it two times a week.

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