{"id":88389,"date":"2025-08-23T23:09:18","date_gmt":"2025-08-23T23:09:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/88389\/"},"modified":"2025-08-23T23:09:18","modified_gmt":"2025-08-23T23:09:18","slug":"8-best-lower-ab-exercises-pts-swear-by-to-boost-tone","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/88389\/","title":{"rendered":"8 Best Lower Ab Exercises PTs Swear By To Boost Tone"},"content":{"rendered":"

It\u2019s common knowledge that exercises like planks, crunches, and V-sits can help you carve out a stronger core. But keen to incorporate some of the best moves to supercharge lower ab strength into your workout<\/a> routine? Enter: the best lower ab exercises.<\/p>\n

Before we dive in, it\u2019s important to know that while the term “lower abs” is commonly used in the fitness arena, it\u2019s not anatomically correct. \u201cThere are no separate muscles called the “lower abs”, explains David J.Sautter<\/a>, NASM certified personal trainer and performance enhancement specialist at Muscle Booster<\/a>. \u201cInstead, it refers to the lower portion of your rectus abdominis, the long, flat muscle that runs vertically along the front of your abdomen.\u201d<\/p>\n

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According to Sautter, your rectus abdominis – which is just one of the many muscles in your core – is segmented by tendinous intersections. \u201cAlthough one continuous muscle, lower abs typically refers to the section below the navel,” he says. The expert says lower ab exercises can give you more bang for your buck as targeting this area tends to engage other muscles in the core, like the transverse abdominis, obliques, and hip flexors, which assist with core stability and leg movement.<\/p>\n

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The good news is that strengthening your lower abs has a multitude of benefits. For example, according to a study<\/a> in Isokinetics and Exercise Science, training your abs as part of a core training routine can help you to stand a little taller. Another 2022 article<\/a> found that core training can also help with trunk stability and quality of life in postpartum women. While strengthening this area also helps with back pain<\/a>, posture<\/a>, it can give your functional fitness<\/a> a boost.<\/p>\n

That said, if you\u2019re turning to lower ab exercises in the hope of seeing a six-pack in the mirror, do note that spot training is a myth and ab exercises alone won\u2019t reduce belly fat. Instead, as one study<\/a> published in the Journal of Strength & Conditioning Research found, ab definition is defined by a whole range of factors, including genetics, diet and lifestyle. Not just by cracking out crunches or dominating some dead bugs<\/a>.<\/p>\n

With this in mind, here are the best lower ab exercises that personal trainers recommend completing and the benefits of doing so. For more ab and core-related content, check out our guides to the best ab toning exercises<\/a>, best standing ab exercises for beginners<\/a>, the best home core workouts in under 30 minutes<\/a>, and the best deep core exercises<\/a>. And dive into the why experts swear by the in and out ab method<\/a>, here.<\/p>\n

8 best lower ab exercises you’ll want to bookmark for laterWhat is a lower ab exercise? <\/p>\n

A “lower ab exercise” refers to moves that target the bottom section of your rectus abdominis, which is the long muscle that runs vertically down your front from your ribs to your pelvis. \u201cWhen people talk about a six pack, it’s the lower abs they’re referring to,\u201d Maria Vazquez, certified personal trainer and head of training at MYWOWFIT<\/a> says.<\/p>\n

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But, when it comes to lower ab exercises, Vazquez says there are two important things to remember: \u201cFirst, there’s no individual muscle that is called the lower abs – it’s part of a longer muscle. The other is that there’s more to your core than just the abs, as there are several key muscles that work together, including the rectus abdominis, the transverse abdominis, the internal and external obliques, and even the pelvic floor<\/a>. Other nearby muscles in the lower back and hips also help when it comes to core strength and stabilisation.”<\/p>\n

Therefore, while it\u2019s all well and good to want to strengthen your lower abs, the best core workouts, <\/a>which work more than just your rectus abdominis, can help you improve your functional fitness and even lower your risk of injuries<\/a> and back pain<\/a>. So you’re essentially getting more bang for your buck.<\/p>\n

What are the benefits of lower ab exercises? <\/p>\n

You might be interested in incorporating lower ab exercises into your exercise routine for aesthetic reasons. But there are numerous health benefits associated with strengthening the rectus abdominis.<\/p>\n

According to Sautter: \u201cStrong lower abs enhance stability, balance, and coordination.\u201d<\/p>\n

Personal trainer Monty Simmons<\/a>, the founder of Move With Monty<\/a>, also notes that strong lower abs also contribute to better sports performance. \u201cIf your lower abs are stronger, they\u2019ll be able to produce force faster, which is good because if your muscles can react fast, you can move more quickly and be more adaptive in chaotic sports environments,\u201d he says. \u201cIn other sports, such as swimming, a powerful set of lower abs can help with swimming strokes by making your spine more powerful and letting you whip your legs properly.\u201d<\/p>\n

These benefits (and more) have been evidenced in a 2023 systematic review<\/a>, published in the Biology of Sport. Researchers found that strengthening your abdominal muscles as part of a core workout resulted in improved balanced outcomes, increased throwing\/hitting velocity, and an improvement in throwing\/hitting distances, along with jumping distances, too.<\/p>\n

In addition, lower ab exercises can do wonders for posture by supporting proper spinal alignment and helping guard against lower back pain. <\/a>\u201cThey also play a key role in injury prevention<\/a>,\u201d Sautter adds.<\/p>\n

For example, did you know that training your lower abs can be protective against hernias? \u201cOne of the less talked about functions of your abdominal muscles is to contain the intra-abdominal pressure that rises whenever we hold our breath or lift heavy objects,\u201d Simmons says. \u201cAn abdominal hernia happens when the abdominal wall ruptures because it wasn\u2019t able to handle the internal pressure caused by holding your breath under high pressure, for example, when kicking a football, doing a back somersault in gymnastics, or even doing a back squat in the gym. Having strong lower abdominal muscles increases the resistance of the abdominal wall to internal forces, which acts as a protective layer against hernias.\u201d<\/p>\n

So, as you can see, training your lower abs is about much more than just aesthetics. \u201cIt\u2019s essential for overall functional strength and health,\u201d Sautter concludes.<\/p>\n

How do I structure these exercises into a full workout? <\/p>\n

It\u2019s a good question. For personal trainer Sautter, he recommends starting with a warm-up<\/a>, as this is essential for any workout. \u201cTry a quick cardio session like the treadmill<\/a> or cycling to get your blood pumping,\u201d he says. \u201cThen do some core activation exercises<\/a>, such as pelvic tilts or dead bugs<\/a>, to engage your core.\u201d<\/p>\n

Next, Sautter suggests focusing on three or four lower ab exercises, performing two to three sets of around 15 reps each, with controlled form. Then finish with full-core moves like planks<\/a> or bicycle crunches for balanced strength, and end with gentle stretches<\/a> to aid recovery.<\/p>\n

\u201cAim to train your lower abs two to four times a week, allowing at least one day of rest between sessions,\u201d the expert says. \u201cMix these workouts with other core or full-body exercises<\/a> to improve overall stability and help prevent injury<\/a>.\u201d<\/p>\n

Best lower ab exercises to add to your workout, according to PTs1. Reverse crunches<\/p>\n

What? Hailed as one of the best core strengthening exercises<\/a>, this humble move will see you lift your hips and lower back off the ground, working in the opposite direction of a traditional crunch.<\/p>\n

Why? \u201cIsolating the lower abs through the pelvic tilt and hip lift, reverse crunches really target the lower rectus abdominis and are great for building strength, with minimal strain on the lower back,\u201d Vazquez says.<\/p>\n

How long? Try 12-15 reps of three sets.<\/p>\n

How To Do A Reverse Crunch – YouTube
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Watch On <\/a>
\n2. Dead Bugs<\/p>\n

What? The rather aptly named dead bug is one of the best deep core exercises<\/a> you can do to help carve out stronger abs. The bodyweight move involves lying on your back like a \u2018dead bug\u2019 and extending opposite arms and legs while engaging your core.<\/p>\n

Why? \u201cTargeting your lower abs and transverse abdominis, dead bugs are a great unilateral exercise <\/a>that challenges each side of your body independently, improving coordination and stability while preventing imbalances,\u201d Vazquez says.<\/p>\n

How long? Complete 10-12 reps for three sets.<\/p>\n

How to Do a Dead Bug: A Guide from Physical Therapists – YouTube
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Watch On <\/a>
\n3. Leg Raises<\/p>\n

What? Essentially, this move will see you lie flat on your back with hands under your hips or by your sides, lift both legs together to a 90-degree angle and then slowly lower them without letting them touch the floor.<\/p>\n

Why? \u201cI love leg raises for their simplicity,\u201d Vazquez explains. \u201cBy lifting both of your legs against gravity, you work your lower abs and hip flexors to build strength and define your abs.\u201d<\/p>\n

How long? Three sets of 12 reps.<\/p>\n

4. 90\/90 breathing with ball squeeze<\/p>\n

What? Something a little bit different! This move will see you lie on your back with your hips and knees bent at 90 90-degree angle and place a small Pilates ball <\/a>or cushion between your knees. \u201cBreathe in deeply (let your ribs expand), then breathe out slowly as if blowing out 100 candles, gently squeezing the ball and engaging your lower abs,\u201d Lydia\u202fMellor, a Level\u202f3\u2013qualified personal trainer and resident expert at Life Postpartum<\/a> says.<\/p>\n

Why? \u201cThis is great for reconnecting with your breath, core and pelvic floor,\u201d Mellor adds.<\/p>\n

How long? Try two to three sets of 8\u201310 deep breaths.<\/p>\n

90-90 Tilt and Squeeze – YouTube
\n\"90-90<\/p>\n

Watch On <\/a>
\n5. Box plank up-down (with ball)<\/p>\n

What? You can think of this as a plank variation with the use of a Pilates ball<\/a>. \u201cStart on all fours with your shoulders over your hands and hips over knees, says Mellor. \u201cPlace a ball between your knees. Exhale as you gently lift your knees an inch off the floor while keeping your spine neutral and core engaged. Hold for a second, then lower.\u201d<\/p>\n

Why? \u201cThis exercise incorporates deep core work in a supported, low-impact position,” Mellor explains.<\/p>\n

How long? Two to three sets of six to eight lifts with a short hold.<\/p>\n

Healthspan – Box Plank – YouTube
\n\"Healthspan<\/p>\n

Watch On <\/a>
\n6. Jack knives<\/p>\n

What? This one’s not for the weak-willed! Lie flat on your back with your arms extended overhead and your feet raised slightly above the floor. \u201cYou\u2019re holding a banana shape to start, then, with a bit of arm momentum, pull yourself up into a pike position in a v-sit style pike,\u201d explains Simmons. Return to the start position and pike up again. <\/p>\n

Why? \u201cThis is a powerful lower ab exercise,\u201d Simmons says. \u201cBut it also works your upper abs – this is because it requires your pelvis and ribcage to transfer force via your abdominals at the same time to project your arms and legs up into a pike position.\u201d<\/p>\n

How long? Three sets of five to eight reps.<\/p>\n

Bodyweight Jack Knives | Core Exercise – YouTube
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Watch On <\/a>
\n7. Mountain climbers <\/p>\n

What? A mountain climber mimics the effect of running, just in a plank position.<\/p>\n

Why? \u201cCombining cardio and core work, mountain climbers engage your lower abs while boosting your overall fitness,\u201d Sautter says.<\/p>\n

How long? Three sets of 15 reps.<\/p>\n

How To Do Mountain Climbers – YouTube
\n\"How<\/p>\n

Watch On <\/a>
\n8. Scissor kicks <\/p>\n

What? Another floor-based move, scissor kicks involve lying on your back with your legs up at 90 degrees. You\u2019ll then bring your legs out to the sides, bringing them back in and crossing them over one in front of the other in a controlled, alternating motion.<\/p>\n

Why? \u201cScissor quicks activate lower abs and hip flexors while improving coordination and endurance,\u201d Sautter says.<\/p>\n

How long? Three sets of 15 reps.<\/p>\n

Shop Marie Claire UK’s go-to lower ab exercises kit:
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Beenax 23cm Soft Pilates Ball<\/p>\n

Seemingly small and unsuspecting, this Pilates-inspired ball might not look like much. But add this piece of fit kit into your lower ab workout and you’re bound to feel the burn. <\/p>\n

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\"Decathlon<\/p>\n

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20mm Thick Ultra Comfortable and Wide Mat<\/p>\n

Most lower ab exercises in this guide need to be completed on the floor. So keep things cushioned and comfortable with a handy exercise mat<\/a>, like this 20mm-thick option, you can roll out when mastering these moves. <\/p>\n

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\"Ankle<\/p>\n

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Bala Bangles 1 Lb. Weights<\/p>\n

Once you’re ready to up the ante with your lower ab exercises, these Bala Bangles are just the thing to help you do just that. Strap them onto your legs and you’re guaranteed to feel your abs working that little bit harder. <\/p>\n

How can you activate your lower abs?<\/p>\n

The best core activations<\/a> can help fire up your abs. But how about activating your lower abs? \u201cTo properly activate your lower abs, focus on drawing your belly button towards your spine and pressing your lower back into the floor during movements, as this helps engage the deep core muscles,\u201d Sautter says. <\/p>\n

The expert suggests moving slowly and controlling your movements to keep tension on your abs. <\/p>\n

“Exhale during the effort phase of each exercise, like when lifting your legs or curling your hips,” Sautter says. “And always watch your form. If your lower back starts to arch, your hip flexors are likely taking over, so reduce the range of motion and focus on core engagement.\u201d <\/p>\n