4 Moves for Ripped Lower Abs

Transform your lower abs with this ascending six-pack circuit.

By Joe Wuebben, Muscle and Fitness

For most guys, starting from the bottom and working upward is a great strategy when training abs Opens a New Window. , because your lower abs Opens a New Window. tend to be more stubborn than the upper portion in terms of strength and definition. The idea, then, is to develop a routine that works every muscle group in your abs in tandem in order to provide the balance you need. 

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The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique Opens a New Window. work, and a core-stabilization Opens a New Window. finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles Opens a New Window. —apart from another, your upper abs will get plenty of work, too, in this routine.

The lower abs workout

Exercise                        Reps

Hanging leg raise        12-15
Land mine                        10 per side
Weighted crunch          15
Swiss ball plank                 30-sec hold

Hanging leg raise

Initiate each rep slowly to de-emphasize the hip flexors and keep tension on the abs. At the top, crunch your pelvis upward and hold for a second.

Land mine

Place one end of a barbell in a corner, with weight on the other end. Holding the weighted end, wave the barbell from side to side in an inverted U-shape.

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Weighted crunch

Lie flat on your back with your knees bent, holding a plate over your face. Bend at the waist and crunch up, hold for a second, then lower your torso until your shoulder blades touch the floor.

Swiss ball plank

Rest your elbows on a Swiss ball and get into plank position. Focus on keeping your entire body in a straight line from head to toe.


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