Exercises to Workout Lower Abs: 7 Moves That Target the Lower Core

By Lauren Holland

Updated November 2026

The most effective exercises to workout lower abs are the ones that move your pelvis and legs while your lower back stays controlled. In this guide, you will learn seven movements that load the lower core, how to perform each one with good form, the mistakes that reduce results, and how to build a simple weekly routine. Expect a practical, step-by-step approach you can start the same day.

One point to set expectations early: you cannot choose where fat leaves your body. Spot reduction is not possible. What you can do is train the muscles of the lower abdomen, which include the lower rectus abdominis and the hip flexors that work alongside them, and build the control that makes the whole midsection look and function better.

Shopping for one? See our guide: 5 Best Ab Exercises Lower Abs: Top Picks Compared (2026).

Why the Lower Abs Work Differently

The rectus abdominis runs from the lower ribs to the pubic bone as one long sheet of muscle. Anatomically, there is no separate “lower” muscle. What changes is the job. Movements that tilt the pelvis posteriorly, bringing the hips toward the ribs, tend to put the lower portion of the muscle under more tension than movements that only lift the upper body.

This is why most lower ab work revolves around bringing the knees or legs toward the chest. The hip flexors, mainly the iliopsoas, assist these movements, so good lower ab training also involves controlling the legs rather than just swinging them.

Exercises to Workout Lower Abs: The Core Movements

1. Reverse Crunch

The reverse crunch is the foundation of most lower ab routines. It asks you to curl the pelvis up off the floor, which is the action the lower abs are built for.

1. Lie on your back with your arms by your sides or under your hips for support. Bend your knees to 90 degrees, shins parallel to the floor.
2. Press your lower back gently toward the floor by tucking the tailbone.
3. Exhale and lift your hips a few inches off the floor by rolling them up, keeping your knees over your hips.
4. Pause briefly, then lower slowly over two to three seconds until your hips just touch down.

Aim for 3 sets of 10 to 15 reps. Keep the movement small and controlled. Swinging your legs for momentum removes the load from the abs.

2. Dead Bug

Dead bugs teach you to keep the lower back stable while your limbs move, which is a skill that carries over to every other lower ab exercise.

1. Lie on your back with arms reaching toward the ceiling and knees bent at 90 degrees above your hips.
2. Press your lower back into the floor and keep it there throughout.
3. Slowly extend your right arm overhead and your left leg straight out, stopping before your heel touches the floor.
4. Return to the start and repeat on the other side.

Work up to 2 to 3 sets of 8 to 10 reps per side. If your lower back lifts off the floor, shorten the range of motion.

3. Hanging Knee Raise

Hanging knee raises are a strong lower ab exercise when done with control. The bar removes the support of the floor, so the abs must hold you steady.

1. Grip a pull-up bar with hands about shoulder-width apart and let your body hang fully.
2. Engage your shoulders by drawing them slightly down away from your ears.
3. Curl your pelvis up and bring your knees toward your chest, stopping when your thighs are roughly parallel to the floor.
4. Lower with control, avoiding a full swing.

Start with 3 sets of 6 to 10 reps. If grip fatigue limits you, use a captain’s chair or perform the movement lying on a bench.

4. Reverse Crunch on a Bench

Elevating the hips on a bench increases the range of motion and makes the lower abs work harder throughout the rep.

1. Lie on a flat bench with your hips at the edge, hands gripping the sides.
2. Lift your legs so your knees are over your hips.
3. Curl your pelvis up and toward your chest, then lower slowly until your legs are almost straight.

Do 3 sets of 8 to 12 reps. Keep your legs from dropping too quickly at the bottom.

5. Bicycle Crunch Done Slowly

Most people rush bicycle crunches. Slowing them down makes them effective for the lower abs and obliques.

1. Lie on your back with hands lightly behind your head and knees bent.
2. Lift your shoulders off the floor and bring your right knee toward your chest while extending the left leg.
3. Rotate so your left elbow moves toward your right knee, then switch sides in a controlled three-second cadence.

Complete 2 to 3 sets of 12 to 16 total reps.

6. Leg Lowers

Leg lowers challenge the lower abs by forcing them to resist gravity as the legs descend. They are harder than they look.

1. Lie flat with hands under your glutes for support, legs straight together.
2. Press your lower back gently toward the floor.
3. Lower your legs slowly until they are a few inches above the floor, or only as far as your back stays flat.
4. Raise them back to vertical by curling your pelvis up.

Begin with 2 to 3 sets of 6 to 8 reps. Bend the knees if necessary to keep the back flat.

7. Hollow Body Hold

The hollow body hold is an isometric exercise that builds the anterior core endurance needed for all of the movements above.

1. Lie on your back, arms extended overhead and legs straight.
2. Lift your shoulders and legs a few inches off the floor while pressing your lower back down.
3. Hold for 15 to 30 seconds, breathing steadily.

Perform 3 holds per session. If your back arches, bend your knees or raise your legs less.

Sample Lower Ab Routine

You can combine these exercises into a simple routine. Train the lower abs two to three times per week, leaving at least one day of rest between sessions.

Pick three to four exercises per session rather than all seven. Rotating through them across the week keeps the routine balanced.

Progression: How to Make Lower Ab Work Harder

Once you can complete the upper end of the rep ranges with clean form, increase difficulty in one of these ways:

• Slow the lowering phase to three or four seconds.
• Add a pause at the top of each rep for two seconds.
• Move from bent-knee versions to straight-leg versions.
• Hold a light dumbbell between your feet during reverse crunches.
• Progress from knee raises to straight-leg raises on the hanging bar.

A useful rule is to add difficulty only when you can complete all sets with the same form you started with.

Common Mistakes When Training Lower Abs

• Using momentum. Swinging the legs or jerking the torso moves the work from the abs to the hip flexors and lower back.
• Arching the lower back. A large gap under the spine during floor work usually means the range is too big or the legs are too low.
• Holding the breath. Exhale during the curl and inhale as you lower. Breath holding raises blood pressure and reduces control.
• Neglecting the rest of the core. The lower abs work best as part of a balanced routine that also trains the obliques and back.
• Expecting visible results from crunches alone. Abdominal visibility depends largely on body fat level, which is shaped by overall nutrition and total activity.

Tips for Better Lower Ab Results

1. Warm up for five minutes with pelvic tilts and light cat-cow movements.
2. Film one set from the side to check whether your back stays down and your range is consistent.
3. Keep a log of reps, sets and holds so you can see progress over weeks.
4. Pair your ab work with compound lifts such as squats, deadlifts and carries to build overall core strength.
5. Stop any exercise that causes sharp pain in the back, hips or groin.

If you have a history of back injury, pregnancy-related concerns, or any condition affecting the abdominal wall, consult a physical therapist or physician before starting a new routine.

Recommended gear

Most lower ab work needs no equipment, but a few tools make it easier to train consistently and progressively.

• Exercise mat: A cushioned mat protects your lower back and tailbone during floor work. View on Amazon
• Pull-up bar: A doorway or wall-mounted bar lets you add hanging knee raises, the most demanding lower ab movement on this list. View on Amazon
• Ankle weights: Light ankle weights increase resistance on leg lowers and bicycle crunches without changing your form. View on Amazon

For more equipment options, see Best Exercise Mats for Ab and Core Workouts: 6 Compared and 7 Best Ab Rollers for Abs Workout Picks for Home Training (2026).

Where to Go Next

If you want to compare complete programs, 6 Best Exercises for Lower Abs Compared (2026) looks at options side by side. Readers focused on floor-based training may also find 7 Best Abs and Core Exercises for Home Training (2026) useful. For a different angle on movement selection, see What Are Some Good Exercises for Abs? 7 Moves That Work. If you train with added resistance, Weighted Exercises for Abs: 6 Moves That Build a Stronger Core covers progression in more detail.

FAQ

Can you target only the lower abs?

Not in isolation. The rectus abdominis is one muscle, but movements that curl the pelvis emphasize its lower portion. Those movements are the best practical choice for lower ab training.

How often should I train lower abs?

Two to three times per week is a reasonable starting point. Allow at least one rest day between sessions so the muscles can recover.

Are crunches bad for the lower back?

Standard crunches focus on the upper abs. Reverse crunches and dead bugs are generally more appropriate for lower ab work, provided you keep the lower back controlled. If you have back pain, consult a physical therapist before starting.

Why do my hip flexors hurt during leg raises?

The hip flexors often take over when the abs fatigue or the movement is rushed. Bend your knees, shorten the range, and focus on pelvic curl rather than leg height.

How long before I see results?

Strength and control improvements often appear within four to six weeks of consistent training. Visible changes depend on body fat, which is influenced by diet and total activity.

Can beginners do hanging knee raises?

Many beginners need to build grip strength and shoulder stability first. Start with reverse crunches or a bench version, then progress to hanging work once you can control the movement.

Do I need equipment for lower ab workouts?

No. Reverse crunches, dead bugs, leg lowers and hollow holds need only floor space and a mat. Equipment such as a pull-up bar adds variety and difficulty.

Is it safe to train lower abs during pregnancy?

Many modifications exist, but routines change significantly during pregnancy and postpartum. Consult your doctor or a pelvic health physical therapist before training the abdominals.

Conclusion

The best exercises to workout lower abs share a common goal: controlling the pelvis while the legs and torso move. Reverse crunches, dead bugs, hanging knee raises and leg lowers give you a complete progression from beginner to advanced. Train consistently, prioritize clean form over speed, and combine your ab work with overall nutrition and activity for the best long-term results.

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our core & abs guides, checking product details against manufacturer specifications and owner feedback.