The best lower ab exercises for your next core workout

You already know a strong core helps you move better in just about everything you do – but what about your lower abs? They don’t always get the same attention as the six-pack muscles, but they’re just as important.

Strong lower abs boosts stability, posture and mobility – helping you move better, lift heavier and avoid injuries. Plus, if your goals is to achieve a sculpted midsection, training your lower abs is a must.

If you’ve been wondering how to work lower abs, you’re in luck. We’re diving into everything you need to know – from the fundamentals of lower ab workouts to the best exercises to sculpt a stronger, more defined core. Let’s get to work!

Do lower abs actually exist?

Let’s clear up a common myth: there’s no single muscle called the “lower abs.” This area is actually made of several key players, including:

• Rectus abdominis – Also known as the “six-pack” muscle, responsible for forward bending motions.
• Transverse abdominis – A deep muscle that stabilizes your pelvis and spine.
• Obliques (internal and external) – These are responsible for twisting and side-bending movements.
• Quadratus lumborum – This muscle connects the lower spine to the pelvis, aiding core stability.
• Psoas (hip flexors) – Essential for lifting your legs and maintaining good posture.
• Pelvic floor – A network of 16 muscles supporting the spine, pelvis and other bodily functions.

These deeper muscles don’t always show up in the mirror, but they’re essential for movement, strength and injury prevention. They provide support during functional movements, protect the lower back and ensure your entire core works as one powerful unit.

Why do lower ab exercises matter?

If you want a core that works as hard as you do, you can’t afford to ignore your lower abs – here’s why.

More core stability, fewer injuries.
The more stable your core, the fewer injuries you’ll experience when running, lifting or simply tackling your day. And that’s a fact – research has shown that people who regularly engaged their lower ab muscles had greater core stability and lower injury rates.

Better posture and spinal support.
Your lower abs and pelvic floor are the foundation of strong, confident movement. Whether you're sitting for long hours or powering through workouts, a well-engaged core keeps your posture in check and eases tension in your back.

Enhanced athletic performance.
Want to move with more power, speed and control? Strong lower abs are your secret weapon. They’re the bridge between your upper and lower body, generating explosive strength for everything from sprinting to deadlifting. The stronger your lower abs, the higher you can jump, the faster you can run and the heavier you can lift.

The 5 best lower ab exercises

Looking to build a solid workout for lower abs? You’re in the right place.

1. Reverse crunch

The reverse crunch is possibly the king of lower ab engagement. Remember to squeeze your core tight and avoid swinging your legs upwards!

How to do it:

1. Start by lying down flat on a mat, with your arms by your sides, palms facing down.

2. Engage your core and lift your feet, so your legs form a 90-degree angle (shins parallel to the floor).

3. Exhale as you lift your hips off the floor, bringing your knees toward your chest.

4. With control, inhale as you slowly lower your hips back to the starting position, then repeat.

2. Hollow body hold

Want a low-impact exercise for the lower abs? Try this one.

How to do it:

1. Start by lying down flat on a mat, with your arms extended overhead and your legs straight. For an easier modification, you can interlace your fingers behind your neck.

2. Press your lower back into the floor – this is important to activate your lower abs later on.

3. Engage your core and lift your shoulders, arms and legs a few inches off the floor. Keep your lower back pressed into the mat and avoid arching it.

4. Hold for 20-40 seconds, or as long as you can with proper form.

5. Slowly return to the starting position, then repeat.

3. Flutter kicks

This dynamic move is perfect for building endurance and strength in the lower abs.

How to do it:

1. Lie flat on your back with your legs extended and arms by your sides.

2. Ensure your lower back is pressed into the mat.

3. Slightly raise your upper body onto your elbows, activate your core and raise both legs a few inches off the ground, keeping them straight.

4. Alternate small, controlled kicks up and down with your legs.

5. Repeat for 15-20 reps per leg, or 20-40 seconds in total. Keep your lower back flat on the ground throughout the movement.

6. Bring your legs back down to the starting position, then repeat.

4. Mountain climbers

A HIIT staple, mountain climbers are great for strengthening your core, improving cardiovascular endurance and even building some strength in your shoulders.

How to do it:

1. Start in a high plank position with your hands directly underneath your shoulders.

2. Ensure your body is in a straight line, from head to heels.

3. Engage your core and drive one knee toward your chest. Keep your hips level and avoid sagging or raising your butt too high.

4. Quickly alternate legs, bringing the opposite knee toward your chest while shifting the other one back. Maintain a steady rhythm while keeping your core tight.

5. Repeat for 10-20 reps per leg, or 30-45 seconds in total.

5. Dead bug

Looking for a back-friendly core exercise that builds stability, coordination and control? Try being a dead bug for a few sets. Dial up the resistance by holding a light to medium weight in your hands – follow Dan in the video above.

How to do it:

1. Lie on your back with your arms extended straight toward the ceiling.

2. Bend your knees to 90 degrees, so your shins are parallel to the floor.

3. Ensure your lower back is pressed into the ground.

4. Exhale as you slowly extend your right arm behind you and your left leg forward. Keep your limbs straight and lower them just above the floor.

5. Inhale as you reverse the motion, bringing your arm and leg back to the starting position.

6. Repeat with your opposite limbs while keeping your core engaged.

7. Continue alternating sides for 10-15 reps per side.

How to get the most out of your lower ab workouts

Lower ab training isn’t about cranking out crunches – it’s about engaging the right muscles with proper form and focus. Here’s how to get the most out of every rep:

1. Nail your breathing technique
Your breath is your secret weapon. Get it right, and you’ll tap into the deepest layers of your core muscles, building strength from the inside out.

• Exhale during the contraction phase. E.g. exhale as you curl and lift your hips off the floor during a reverse crunch.
• Inhale during the release phase, when your muscles lengthen and reset. E.g. in that same reverse crunch, inhale when you’re bringing your hips back to the start position.
• Don’t hold your breath. Many people unconsciously hold their breath during core work, which can create tension in the wrong areas.

2. Avoid lower back strain

If you feel strain creeping into your lower back, that’s your body waving a red flag. Check your form to ensure you’re not overarching your lower back – this reduces engagement from your lower abs and is a fast track to back pain.

Instead, keep your pelvis in a neutral position and consciously engage your core to maximize results and protect your spine.

3. Don’t push through discomfort
Lower ab exercises range from beginner-friendly to advanced, and pushing too hard too soon won’t get you stronger – it’ll just set you up for injury. If a particular move causes discomfort, switch to a gentler modification or dial down the intensity. Master the basics first, then level up when your body is ready.

4. Relying on momentum
It’s tempting to use momentum to swing through exercises like flutter kicks, but this takes the engagement away from your lower abs. Slow, controlled movements deliver better results – focus on smooth, deliberate motion to keep the tension where it should be.

Want more on core training?

• A killer core workout: the best ab exercises to do at home
• The best ab exercises to build a strong core
• 9 core exercises to improve strength and stability
• 4 of the best resistance band core exercises
• 4 of the best cable ab workouts and exercises for a strong core