One of the most common question among gym goers is how to remove that dreaded fat on the lower abs. Fat on the lower abdominals can be the hardest to shred, and there are many reasons behind it. For starters, our lower abdominal has the least mobility and is the body part which is least active throughout the day.
Our bodies tend to hold most of their excess fat in the lower abs. While our upper abs and core are recruited while doing many exercises like standing military presses, cable tricep extensions etc., our lower abs are rarely activated by any exercise other than the ab exercises.
A good workout, rest and recovery time aren’t enough for getting a ripped six pack. Your diet needs to be on point. You can’t be feasting on junk food and expect to get rid of your lower belly fat.
While it’s true abs are made in the kitchen, you still have to work them – especially the lower abs – to get that definition and striations. Without any further ado, these are the five simple exercises that will give you lower abs in record time.
1. Hanging Leg Raise
Nothing will pump your abs like some good ol’ hanging leg raises. Start in the pull-up position with your toes pointed. Lift your legs until they’re parallel to the ground. Lifting them any higher takes the tension from your abs. Some people make the mistake of swinging and using momentum while performing this exercise.
Variation: There are many variations to the hanging leg raise. Hanging windshield wiper and ankles to the bar are just a couple of them. Use these variations to breathe new life into your workouts and constantly shock your muscles.
Do three sets of 15 reps. Your abs should be smoked by the end of this exercise.
2. Mountain Climber
Mountain climbers are a great exercise to isolate your lower abs. This exercise is incredibly effective in contracting and stretching the lower abdominal muscles, which are otherwise rarely recruited throughout the day.
From a high plank position, start with bringing your right knee toward your chest between your hands. As you return your right leg back to the starting position, bring your left leg to your chest. Alternate between both the legs and complete ten reps on both sides.
Perform this exercise for 30 seconds with 10 seconds of rest between sets. Complete a total of three sets of this exercise.
3. Reverse Crunch
Crunches are great for upper abs, but they hardly do anything for the lower abs. You don’t want to be that guy with shredded upper abs but have a layer of fat on your navel. Reverse crunches are a great way to get a shredded abdomen.
Start with lying on a bench in a face-up position and your feet touching the floor. Hold the bench with your hands next to your head and your palms facing inwards. Keep your knees bent throughout the movement. Lift your knees and bring them close to your head. Let your toes lightly kiss the ground on the downward movement.
Variation: You can do this exercise while lying on the ground. Once you hit the pro level, perform this exercise on a declined bench, and for when you get better, add weights to make it even harder.
Do three sets of 25 reps for best results.
4. Bench Crunch
Bench crunches are great for targeting your lower abs. They bring in your lower abdominal by keeping constant tension on your mid-lower section. Make sure to have a full range of motion while doing bench crunches to reap the maximum benefits of this exercise.
Variation: Weighted bench crunches are a great way of adding resistance to this movement. Breathe out on top of the movement and breathe in while coming down. This will help in squeezing the abdominal muscles and getting a tighter mid-section.
Perform this exercise for a minute with 45 seconds of rest between sets. Complete a total of three sets of this exercise.
5. Straight Leg Raises
This is a staple in lower ab training. No ab workout can be considered complete without this exercise. Straight leg raises also happen to be one of the first exercises beginners are taught in the gym. It focuses on the mid and lower abdominal section.
Lie face up on the floor, place your hands under your low back and brace your core. Lift your legs slowly off the ground, bringing them to 90-degrees, then slowly lower them back to the ground.
Variation: Once you start getting good at this, perform this exercise on an inclined bench. Doing this will make lifting up your legs even harder. Perform 25 reps of this exercise for three sets.
Have some time to spare? Complete this entire circuit one to three times.