The 20 Best Exercises for the Lower Abs to Build a Strong Core Muscle Core.

People frequently picture a six-pack in the middle of their body or sculpted lines that run down the sides of their body when they think of having a strong core.

In point of fact, the only way to get rock-solid abs is to exercise every layer of muscle in your core, including the muscles in your lower abdominal region.

You see, the three key muscles that make up your core are as follows:

1. The rectus abdominis muscles are those that go along the front of your body and give the appearance of having six packs
2. Obliques is along your sides.
3. The transverse abdominis muscle is the deepest layer of the abdominal muscles, and it is responsible for cinching the waist and supporting the hips.

When you exercise your lower abs, what you are truly strengthening is the bottom portion of the rectus abdominis muscle that runs along the length of your torso.

A strong lower abdominal muscle can help make day-to-day tasks, such as walking and running, considerably simpler and less taxing.

In addition, if you experience low-back pain and have bad posture, strengthening your lower abdominal muscles through exercise may be of great use to you.

This should take between forty and sixty minutes of your time.

Rep range: 8–12 repetitions, performed in three sets.

Equipment required includes a yoga mat and either a pair of gliders or a few small hand towels.

1.Crunches.

Crunches are a popular exercise for strengthening the muscles of the abdomen, specifically the rectus abdominis (six-pack muscles). Here’s how to do a basic crunch:

1. Position yourself so that you are lying face up on a yoga mat with your low back firmly pressed against the mat.
2. In the tabletop posture, your knees should be bent at a 90-degree angle and stacked above your hips.
3. After lifting your shoulders off the mat and placing them behind your head, perform a crunch while keeping your shoulders elevated, and then lower them back down.
4. One repetition is this.

Tips:

To prevent strain on your neck, you should contract the muscles in your core region and lift your head and shoulders.

And don’t forget to breathe; during the entirety of the action, many people have the tendency to stifle their breathing.

2. Combination Crunch And Leg Extension Exercise.

The crunch with leg extension is a variation of the basic crunch that targets the rectus abdominis (six-pack muscles) as well as the obliques (the muscles on the sides of your waist) and the hip flexors. Here’s how to do it:

1. Position yourself so that you are lying face up on a yoga mat with your low back firmly pressed against the mat.
2. And you should have your knees in a tabletop position, with them stacked over your hips.
3. Put your hands in a backbend position behind your head, and lift your shoulders off the mat.
4. Bring the crunch.
5. At the same time as you pull your shoulders back down, bring your legs out in front of you in a straight line.
6. One repetition is this.

Tips:

Employing your abdominal muscles can help you maintain an elevated head and neck position.

If you feel that the crunch is putting too much strain on your neck, skip it and instead focus on keeping your shoulder blades lifted off the mat as you stretch your legs.

3.Deadbug.

The deadbug exercise is a core strengthening exercise that targets the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the lower back muscles. It’s called the “deadbug” exercise because the position you lie in resembles a dead bug on its back. Here’s how to do it:

1. Lie down on your back on a yoga mat with your arms stretched out toward the top of the room.
2. Also, make sure that your legs are in a tabletop posture and stacked on top of one another over your hips.
3. While maintaining control of your movement, straighten your right leg by extending it out to the side, and raise your left arm behind you and up overhead.
4. Maintain a distance of a few inches between your arm and leg and the ground.
5. After then, return your arm and leg to their initial positions, and repeat the exercise on the opposite side.
6. One repetition is this.
7. Always keep your abdominal muscles engaged throughout the entire movement.

Tips:

This exercise places equal emphasis on maintaining balance as it does on working the abdominal muscles. Move slowly to keep your coordination and ensure that your abdominal muscles are fully engaged.

4. Scissors.

The scissors exercise is a core strengthening exercise that targets the rectus abdominis (six-pack muscles) as well as the obliques (the muscles on the sides of your waist). It’s called the “scissors” exercise because you alternate your legs in a scissor-like motion. Here’s how to do it:

1. Position yourself so that you are lying face up on a yoga mat with your low back firmly pressed against the mat.
2. You should lift your shoulders off the mat and extend your legs in front of you in a straight line. Place your hands behind your head and elevate your chest off the mat.
3. Alternate between lifting one leg up toward the ceiling while engaging your lower abdominals and lowering the other leg until it is hovering above the mat.
4. One repetition is considered to be lifting each leg once.

Tips:

In order to effectively target your lower abs, you need to make sure that your shoulder blades stay raised throughout the entire exercise, and you should also avoid arching your low back.

5.Bicycles Crunch.

The Bicycle Crunch is a popular core strengthening exercise that targets the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the hip flexors. Here’s how to do it:

1. Position yourself so that you are lying face down on a yoga mat with your lower back pressed firmly against the mat.
2. Put your hands in a backbend position behind your head, and lift your shoulders off the mat.
3. And then pull your knees against your chest.
4. After that, extend your left leg as straight as possible and rotate your upper body such that your left elbow is aligned with your right knee.
5. On the other side, repeat the process.
6. One repetition is this.
7. To turn it into a cardio workout, move fast while maintaining correct form, as this will help you burn more calories.

6.Runner’s Crunch.

The Runner’s Crunch is a variation of the classic crunch exercise that targets the rectus abdominis (six-pack muscles) and the obliques (the muscles on the sides of your waist). It’s called the “Runner’s Crunch” because it mimics the motion of running. Here’s how to do it:

1. On a yoga mat, lie down on your back with your elbows bent to a 90-degree angle and your forearms resting on the mat.
2. Roll up into a sitting position while simulating the motion of running by bringing your left knee to meet your right elbow. Engage your lower abdominal muscles while you do this.
3. The next step is to slowly straighten your leg while you peel down toward the mat until you are back in the starting position. Do this while maintaining control of your body.
4. On the other side, repeat the process.
5. One repetition is this.

7.V-Sit Ups.

The V-Sit Up is a challenging core strengthening exercise that targets the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the hip flexors. Here’s how to do it:

1. Position yourself such that you are lying on your back on a yoga mat with your arms extended overhead behind you and your feet raised off the ground.
2. Additionally, make sure to keep your shoulders and head off of the mat.
3. Roll up to bring your hands closer to your feet by engaging your core and doing so.

Tips:

If you are unable to perform a full V sit-up, keep your knees in a tabletop position rather than stretched, and slowly roll your torso up to meet your knees.

8. Split V Seat Into Leg Drop.

The Split V Seat Into Leg Drop is a challenging core strengthening exercise that targets the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the hip flexors. Here’s how to do it:

1. You should be lying on your back on a yoga mat with your arms extended behind you and overhead, and your legs should be lifted off the mat.
2. By engaging your core muscles and moving your arms in a steady, deliberate motion toward your chest, you may lift your shoulders off the mat.
3. The next step is to bring your legs closer to the mat until they are suspended just over it.
4. Hold this position for a little pause, and then slowly bring both your legs and arms back to the beginning position.

9. Pilates 100.

The Pilates 100 is a classic Pilates exercise that targets the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the hip flexors. Here’s how to do it:

1. Lie on your back on a yoga mat with your arms by your sides in a straight line. Raise your legs so that your feet are pointed toward the ceiling.
2. Keep your shoulders lifted off the mat and your arms by your sides.
3. And a tight pinch between your legs.
4. Start moving your arms up and down in a pumping motion.
5. In addition, contract your triceps while breathing in and out for a total of five seconds and ten times; this exercise is referred to as the “100.”

Tips:

Bring your legs up onto the tabletop so that your knees are bent at a 90-degree angle and your hips are stacked on top of them. This is the modified version.

10. Boat Posture.

The Boat Pose (also known as the Navasana) is a yoga pose that strengthens the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the hip flexors. Here’s how to do it:

1. You should be seated upright on a yoga mat with your knees bent and your feet planted firmly on the ground in front of you.
2. Raise your feet off the mat until they are at a 45-degree angle to your chest. Keep your legs together as you do this.
3. Position your arms so that they are perpendicular to the floor as you extend them out in front of you in a straight line.
4. Balance yourself on your tailbone while keeping your abdominal muscles contracted and your back straight.
5. After that, spread your legs apart at a 45-degree angle from one another.
6. Maintain this position for a moment, and then slowly bring your legs back to the beginning position.

11. Plank Rock.

The Plank Rock is a challenging exercise that strengthens the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the entire upper body, including the shoulders, triceps, and chest. Here’s how to do it:

1. Position yourself in a forearm plank with your shoulders precisely under your elbows and your hands facing forward. Hold this position for as long as you can.
2. Your body should be aligned in such a way that a straight line can be drawn from the crown of your head to the soles of your feet.
3. Engaging your glutes, quads, and arms while maintaining stability in your core.
4. To perform this move, rock your body forward a few inches so your shoulders are in front of your elbows.
5. After that, rock your body back a few inches as far as you can.
6. It is imperative that you keep your body aligned in a straight line throughout the entirety of the exercise.

Tips:

As you improve and gain strength, you should try this maneuver while in a high plank position.

12. Mountain Climber To Downward Facing Dog Split. 

How to do:

1. Beginning in a high plank position with your shoulders directly above your wrists is the starting point for this exercise.
2. Drive your right knee toward your right elbow while engaging the lower part of your abdominal muscles.
3. Elevate your right leg behind you while keeping your left foot planted firmly on the mat. Reach your right foot up toward the ceiling as you lift your right leg.
4. On the other side, repeat the process.
5. One repetition is this.

13. Alternating Knee Taps While In The Downward-Facing Dog Position.

How to do:

1. Beginning in a high plank position with your shoulders directly above your wrists is the starting point for this exercise.
2. As you get your bottom into a downward dog position, press your butt back.
3. Then, remove your left hand off the mat and reach for your right knee, touching it softly. This completes the sequence.
4. Repeat the last motion on the other side, bringing your left hand back down to the mat.
5. One repetition is this.

14. Plank Pikes.

The Plank Pike is a challenging exercise that targets the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the entire upper body, including the shoulders, triceps, and chest. Here’s how to do it:

1. Put your hands and feet on top of a pair of gliders or some hand towels and go into a high plank position with your shoulders directly over your hands and feet.
2. Slide your feet closer to your hands while maintaining as much of a straight leg position as possible by engaging your core.
3. Your rear end will shoot upward in the direction of the ceiling.
4. After pausing for a few period, slide your feet back out to the plank position.
5. One repetition is this.

15. Those Who Climb Mountains Using Gliders.

Mountain Climbers with Gliders is a challenging exercise that targets the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the entire upper body, including the shoulders, triceps, and chest. It’s a variation of the traditional Mountain Climber exercise, but performed with gliders for an added challenge. Here’s how to do it:

1. Assume a high plank position with your toes resting on top of a pair of gliders or a stack of hand towels.
2. Keeping your abdominal muscles engaged, slide your left knee to meet your left elbow, and then slide it back to the high plank position.
3. Repeat on the opposite side while keeping your movements rapid to raise your heart rate.
4. Throughout the entirety of the exercise, you should make sure that your shoulders remain stacked over your wrists.

16. Froggers With Gliders.

Froggers with Gliders is a challenging exercise that targets the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the entire upper body, including the shoulders, triceps, and chest. It’s a variation of the traditional Frogger exercise, but performed with gliders for an added challenge. Here’s how to do it:

1. Assume a high plank position with your toes firmly planted on top of a pair of gliders or a stack of hand towels.
2. Slide both feet in toward the outsides of your hands while engaging your core, and then slide them back into plank position when you are finished.
3. Repeat while increasing the speed of your movements to raise your heart rate.
4. It is important to bear in mind that your shoulders should remain stacked over your wrists for the entirety of the exercise.

17. Plank Toe Taps.

Plank Toe Taps is a challenging exercise that targets the rectus abdominis (six-pack muscles), obliques (the muscles on the sides of your waist), and the entire upper body, including the shoulders, triceps, and chest. Here’s how to do it:

1. Assume a high plank position with your toes firmly planted on top of a pair of gliders or a stack of hand towels.
2. Keeping your abdominal muscles and glutes engaged, move your right foot out to the right and then bring it back to the middle of the foot.
3. It will be repeated on the left.
4. One repetition is this.

Tips:

Make it a plank jack by quickly sliding your feet in and out to the edges of the position. This will help you burn more calories.

18. Knees Drawn Up High

High Knees is a cardio exercise that targets the muscles of the legs, hips, and core, and helps improve your cardiovascular endurance. Here’s how to do it:

1. Make fists with both hands and place them by your sides while standing on a yoga mat with your feet placed so that they are hip-distance apart.
2. You should quickly drive your left leg up to meet your right hand while using the muscles in your lower abdominal region.
3. After that, lower your left knee to the ground, and then repeat the previous steps with your right knee and left hand.
4. Be sure to keep your feet on the balls of your feet while you move quickly.

19. Half Burpee.

Half Burpee is a full-body exercise that targets the muscles of the legs, hips, arms, shoulders, and core. It’s a modified version of the traditional Burpee that is easier to perform and less intense, making it a good option for people who are just starting to exercise or who have limited mobility. Here’s how to do it:

1. You should begin by standing with your feet shoulder-width apart and your toes turned out just a little bit.
2. Maintain an up-extended position for your hands.
3. Squat down low and keep your chest elevated while you’re in the position.
4. After that, position your hands so that they are directly underneath your shoulders and on the floor.
5. You should move into a high plank position by kicking your feet behind you.
6. Your hands should be extended above your head as you jump your legs back up to a standing position.
7. One repetition is this.

20. Tuck Jumps.

Tuck Jumps is a high-intensity plyometric exercise that targets the muscles of the legs, hips, and core. It’s a challenging exercise that requires explosive power, coordination, and balance, making it a good option for experienced exercisers who want to improve their athletic performance. Here’s how to do it:

1. To begin, come to a standing position with your feet about hip-width apart and your hands outstretched above your head.
2. Jumping straight up while engaging your core and glutes will help you bring your knees up to meet your hands.
3. Repeat the move while maintaining a rapid pace to keep your heart rate elevated. After each rep, softly land back on the ground.
4. It is vital to keep in mind that, in order to achieve the best results possible, it is necessary to activate the appropriate muscles throughout each exercise and to complete each exercise in the correct manner.
5. In addition, it is essential to have a well-rounded exercise regimen that targets not only the lower abdominal region but also other parts of the body. These other sections of the body include the legs, the arms, and the chest.

Bottom Line.

You may strengthen your lower abdominal muscles, improve your posture, and lessen your chance of injury by including the exercises that are described here into your regular workout program.

It is important to keep in mind that you should begin your workout slowly and gradually increase the intensity as your muscles adapt. Additionally, you should consult with a trained professional if you are confused about the correct technique for any exercise.