12 Lower Core Exercises To Target Your Lower Abs (plus workout)

Each core exercise works different aspects of the abdominal muscles. Thats why having a variety of abs exercises in your workouts is important. Here we have 12 exercises perfect for your next lower abs workout.

7 min read
Sean's profile
Written by
Sean Klein
Published on
19/04/22
Last updated
02/05/22
In This Resource
  • What Are The Lower Abs
  • How to Target the Lower Abs and Core
  • Hanging Knee Raises
  • Advanced TRX Serratus Slide With Bear Crawl
  • How To Use Lower Core Exercises
  • Developing The Core As One Entity
  • 12 Exercises To Target Your Lower Core Abs
  • Sample Beginner Lower Core Workout
  • Sample Advanced Lower Core Workout
  • Common Questions
  • How Do You Strengthen Your Lower Core?
  • Why Are Lower Abs Hard To Get?
  • Which Exercise and Workouts are Best for Lower Abs?

Finding exercises to target specific areas of the core can be challenging especially if you’re not to sure of which movement patterns to use to challenge different parts of the core. Here we go through what the lower core actually is, the movement patterns that can be used to train it and 12 exercise examples from those movement patterns. These will be perfect to add to your next core workout.

What Are The Lower Abs

The lower abs are part of the rectus abdominis muscle group.

How to Target the Lower Abs and Core

The lower abs and core are targeted through the anti-extension movement pattern and through hip flexion exercises. This is where you need to contract the rectus abdominis or anterior core to resist against a weight or gravity. Lets have a look at two different exercises which do this;

Hanging Knee Raises

This exercise require you to use the rectus abdominals to lift the legs. Hip flexion creates the stimulus here.

Advanced TRX Serratus Slide With Bear Crawl

During this exercise you must use your transverse abdominals to resist extension and loss of position. This makes the pelvic positioning extremely important for the exercise to be effective. Maintaining a posterior pelvic tilt during this style of exercise is vital for them to be useful.

How To Use Lower Core Exercises

Developing The Core As One Entity

Trying to develop a specific part of your core and not developing it as one entity can be a mistake. If you’re just looking for new and fresh variation to add into your current training regime then great, the exercises listed below can easily be slotted into your current training regime.

If you’re trying to do exercise just for a specific area of your core while not developing other physical attributes, this is likely an unsustainable behavioural intervention that won’t result in what your looking for. Try adding a variety of core variations and full body resistance training into your training regime and its likely you’ll see great effects from the training.

Remember training your core and abs for aesthetics is often very misguided, the majority of aesthetic improvement comes from sustainable and safe weight loss which isn’t highly correlated to training but to calorie balance.

12 Exercises To Target Your Lower Core Abs

Sample Beginner Lower Core Workout

Complete 3 rounds

1. Plank March

Complete 12 repetitions

2. Janda Sit Ups

Complete 10 repetitions

3. Banded Hollow Hold

Hold for 30 seconds

Sample Advanced Lower Core Workout

Complete 3 rounds

1. Hollow Hold

Hold for 30 seconds

2. Hanging Knee Raises

Complete 10 repetitions

3. Single Leg Ring Fall-Outs

Complete 5 repetitions

Common Questions

How Do You Strengthen Your Lower Core?

By consistently doing a variety of strength and core training whilst maintaining a low body fat if you want to clearly see the abdominal muscles. Often times it’s the body fat aspect which is much harder to achieve.

Why Are Lower Abs Hard To Get?

Because you have to have very low levels of body fat. Most fat stored around the stomach is stored where the lower abs are therefore making it very hard to have visible lower abdominal muscles.

Which Exercise and Workouts are Best for Lower Abs?

None really. Just a consistent training routine and a well implemented healthy diet that create a low level of body fat.

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