15 Lower Ab Workouts to Help You Find the Best Workout for Your Abs

Here are some exercises you can incorporate into your workout routine.

Aim to do a lower ab workout a few times per week. Give yourself one day of rest in between each workout. Feel free to increase the number of repetitions and sets as you progress.

While performing the exercises, focus on engaging your lower abs and challenging yourself without overdoing it.

Practice these exercises safely by using smooth, controlled movements. Always use proper form.

You may want to do a few gentle stretches in between the exercises.

1. Lie on your back with your legs extended overhead.
2. Squeeze your back into the ground, and draw your navel into your spine using a tiny movement, tightening your core.
3. Engage your abdominal muscles like this for 30 seconds, and then relax.
4. Rest for a few moments and repeat.

1. Lie on your back with your arms alongside your body and your legs extended overhead.
2. Slowly lower your legs down to a 45-degree angle, and then raise them again.
3. Make sure your lower back and buttocks stay rooted to the floor.
4. Do two to three sets of 10 to 16 repetitions.

1. Lie on your back with your legs straight up and your arms alongside your body.
2. Slowly lower your right leg down, raising it back up again just before it touches the floor.
3. Make sure your lower back stays pressed into the floor. If your lower back starts to lift, don't lower your legs so far down.
4. Do one to three sets of 10 to 16 repetitions on each side.

1. Lie on your back with your arms alongside your body and both legs extended.
2. Lift your right leg all the way up. Engage your core and squeeze your lower back into the floor as you lift your leg.
3. Lower your right leg back down to the floor.
4. Repeat with your left leg.
5. Do one to three sets of 10 to 16 repetitions on each side.

1. Lie on your back with your left knee bent.
2. Raise your arms slightly and extend them alongside your body with your palms facing up.
3. Extend your right leg straight out so it's slightly above the floor.
4. Pulse your right leg up and down while keeping the rest of your body still.
5. Intensify the exercise by lifting your head and neck, keeping your chin tucked into your chest. You can interlace your hands at the base of your skull for support.
6. Continue this movement for 45 seconds on each side.
7. Do each side two to three times.

1. Lie on your back with your knees bent and your arms extended alongside your body.
2. Lift onto your toes and push your pelvis up toward the ceiling.
3. Bring your right knee into your chest, and then extend your leg straight out. You can decrease the intensity by leaving your heel on the floor.
4. Do two to three sets of 12 to 16 repetitions on each side.

1. Lie on your back with your legs at a 90-degree angle.
2. Extend your arms from your chest so they are facing up.
3. Lift up your head and shoulders, moving your hands higher up, and then lower your head and shoulders back down again.
4. Lower your legs a few degrees closer to the floor and continue the movement, lifting your head and shoulders to lift up your arms.

1. Lie on your back with your knees bent in toward your chest.
2. Extend your arms on the floor alongside your body.
3. Inhale as you extend your legs away from your body, slightly off the floor.
4. Exhale to bring them back into your chest. To decrease the intensity, you can do one leg at a time, or extend your legs at a higher angle.
5. Do two to three sets of 10 to 16 repetitions.

1. Come into a high plank position.
2. Bend your right knee and bring it forward toward your chest.
3. Bring your right knee back to the starting position, and bring your left leg forward.
4. Continue this movement for up to one minute.
5. Rest and repeat one to two times.

1. Come into a high plank position with your hands under your shoulders.
2. Keep your neck, spine, and hips in one line.
3. Move your body forward and backward.
4. Focus on engaging your lower abs.
5. Continue this movement for one minute.
6. Rest and repeat one to two times.

1. Lie on your back with your arms alongside your body and your legs lifted up to 90 degrees.
2. As your lower your legs down, cross one leg in front of the other.
3. Lower your legs as far down as you can while keeping your lower back pressed into the floor, and then lift them back up again.
4. Do one to three sets of 10 to 16 repetitions.

1. Lie on your back with your knees bent and your fingers interlaced to support the back of your head.
2. Lift your head and shoulders partway up as you engage your lower abs.
3. After your last crunch, hold yourself in the upper position for 30 seconds.
4. Do two to three sets of 10 to 16 repetitions.

1. Lie on your back with your fingers interlaced to support the base of your skull.
2. Lift your head and shoulders and bring both knees in toward your chest.
3. Extend your right leg straight out.
4. As you bring your right leg back into your chest, extend out your left leg.
5. Continue this movement, alternating between your right and left legs. To increase the difficulty, you can do the exercise extending both legs at the same time.
6. Do one to three sets of 12 to 18 repetitions.

1. Lie on your back with your arms alongside your body.
2. Extend your legs straight up toward the ceiling.
3. Slowly lower your right leg as far down to the floor as you can without lifting your lower back.
4. Return your right leg to the starting position and lower your left leg.
5. Continue this movement for up to one minute.
6. Rest and repeat one to two times.

1. Lie on your back with your arms alongside your body.
2. Lift your legs so that your feet are about 6 inches off the floor.
3. Slowly lower your right leg a few inches while simultaneously lifting your left leg a few inches. Keep your lower back against the floor.
4. Slowly reverse course, lifting your right leg a few inches while also lowering your left leg a few inches.
5. Continue this movement for up to one minute.
6. Rest and repeat one to two times.

You should begin to see improvements to the strength and appearance of your lower abs by consistently practicing these exercises. Make sure your exercise plan includes aerobic activity and strength training.

It's important that you stay active and follow a healthy diet as well.

Get plenty of rest, stay hydrated, and try to do some type of physical activity each day, even if it's only for a few minutes.

Talk to your doctor before starting any new exercise program. This is especially important if you have any medical conditions or take any medications.