The distended belly, muffin top, baby pooch, mummy tummy … whatever you want to call it … it can be eliminated! A lot of time, this area is stubborn because we don’t exercise or we don’t do the proper exercises. An extended lower belly pooch can be the culprit of bad posture, C-section, muscle imbalances, or under-recruited transverse abs.
Your lower abs are not separate from your upper abs. They both belong to the rectus abdominis or the “six-pack” muscle. But they can work separately by stabilizing one area and moving the other. Popular exercises target the upper abs, while the lowers abs, obliques, and transverse abdominis are most times under-recruited. Different types of exercises will activate different portions of the core. We have 6 targeted moves for those low abs below!
“There is no direct metabolic pathway from the muscle cells in your midsection to the fat cells surrounding them. For the abdominal muscles to use stored fat for energy, your body must first send it to the liver. The liver converts this fat into fatty acids and sends it back to the abdominal muscles to be used as fuel. Unfortunately the stored fat the abdominal muscles use first may not be from the abdominal region. This is because your body uses its fat stores such that the last place you added fat to is the first place you will lose it.” Paul Chek couldn’t have explained it better!
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The most effective core workout is one that works the entire core. If one portion is weak, other (stronger) muscles take over. Have you ever felt your lower back or your upper abs take over during an ab exercise? This is why … those muscles are stronger. So working the core as a unit is so important.
Don’t neglect the other 23.5 hours a day! Sitting in poor posture for prolonged periods of time can wreak havoc on your hips and lower back. Add a little bit of tension in your low abs while sitting to ease pressure on your back. In order to fully engage your abdominals, and in particular your transverse abdominis (TA), you have to pull your navel in toward your spine, without shifting the pelvis. This engages the TA, and also works on the other muscles that run along your spine. Download our Ab Rehab Guide for more!
Activate your core by adding a small pelvic tilt. Raise your right knee, bending your leg in a ninety degree angle, then raise your left knee. Keep your lower back on the ground so stronger muscles — like the rectus abdominis and back extensors — don’t take over the weaker muscles.
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Activate your core by drawing in the lower abs and lifting both knees up. Raise your hips 1-3″ off of the ground.
Keep your stomach tight and hold your body in a straight line from your head to your knees. As you exhale draw your lower abs in and lift your hips. Return to plank.
Set Up: Lay flat on your back on a mat then bend your knees so that your legs are at a ninety degree angle, in line with your hips.
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Lower your legs slowly and tap your toes/heels on the ground. Bring your leg back to the starting position. Keep your core muscles tight and push your lower back into the ground (don’t let your back arch!).
Activate your core by adding a small pelvic title. Raise both knees, bending your legs in a ninety degree angle, then raise your hips as you straighten your legs. Then lower your legs to again, keeping your lower back on the ground so stronger muscles — like the rectus abdominis and back extensors — don’t take over the weaker muscles.
Looking for a comprehensive core program that balances everything we’ve talked about here? Check out Core Challenge in the Moms Into Fitness Studio.
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Join the thousands of moms who have changed their bodies and regained confidence by learning how to properly cue and use their innermost core muscles.
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Looking for that hard-to-find lower ab burn? Working your lower abs shouldn’t be rocket science, which is why we’re here to break it down for you.
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Your lower abs are the bottom portion of your rectus abdominis, which runs down the entire front of your core. Most core exercises work the entire rectus abdominis, including your lower abs, but your lower abs light up more during ab exercises where you move your legs—like mountain climbers, hanging knee tucks, or dead bugs.
Not only is it super satisfying to build strength and tighten this area of your core, but it also goes a long way to leveling up your overall fitness, improving your posture, and avoiding lower back aches and pains.
Below are 10 moves designed to target your lower abs, the best lower ab routines, and an ab challenge all designed to help you build strength from home.
Exercises To Work Your Lower Abs Hotsell, Save 53%
Many people get caught up in keeping their legs straight, but if you don’t have the hamstring flexibility, don’t worry. It’s your abs that are important for this move, not your legs.
Many people cheat this move by letting their lower back lift off the ground. Pretend you have a one hundred dollar bill in the arch of your back, and you don’t want the wind to blow it away.
Don’t crank your head. Keep your head stable while using your core to move your elbow towards your knee. If it’s too hard, you can always put one hand down for support, modifying the move is better than cheating it.
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It’s easy to cheat this move by pressing through your hands and letting your arms do all the heavy lifting. That might be great for your triceps, but it won’t help your core. Tighten your core to pull your hips off the ground.
Only extend your arms and legs as far as you can without arching your lower back. If too challenging, modify by trying just one leg or just one arm at a time. You can always combine them later once you’ve got the hang of it.
Keep your knee in a fixed position and focus on rotating your hip to reach your heel towards the ground. You’ll feel a pull in your core, that’s where your lower core comes in.
Best Exercises For Lower Abs
It’s all about balance. Taking extra time to find the sweet spot on your tailbone will help you perfect this move, while your core will help with endurance.
Quality over quantity here. Most people race through mountain climbers, whether by habit or in an effort to boost heart rate. Your core gets so much more out of this move when you take it slow. Even better, reach your knee for an elbow, and feel your core fire up.
Rather than shifting your weight back to your feet, your core will get more out of this move if you keep your upper body grounded and stable. Find that position and fight to hold it.
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Yes, this move requires core strength, but the hardest part of this move is the hamstring flexibility. Keep your legs as straight as possible, but don’t get caught up on it. If pikes are too challenging modify by doing slider knee tucks until you’re ready to advance.
Ready to put it all together? Building a stronger lower core won’t happen overnight, strength gains happen incrementally. The workouts below will help you build up core strength over time.
Building functional fitness won’t only impact your overall core strength, but how you apply it to your other workouts, too. Get started with this balance and stability class that will put your core to the test.
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Prioritizing a well-rounded core is important so any one area of your core doesn’t become overactive and take over more of the work. Balance things out with this classic core routine to build your upper and lower abs, and obliques.
Exercise balls are amazing for adding a challenge to classic core moves. If you’re ready to level up, grab an exercise ball and give this intense 10-minute EMOM workout with Sunny Trainer Dom a go.
If you’re after a toned core, shedding fat to reveal that muscle is a major piece of the puzzle. HIIT training is one of the best ways to cut fat, and this 5-minute routine couldn’t be easier to add to your routine.
Lower Ab Exercises
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