Top 6 lower ab exercises for men

When training the abs, we ultimately want to see a symmetrical, embossed figure of eight cubes, but this does not always happen immediately. Why is this happening – let’s find out? Abs are created not only through exercise but also through diet, because it is belly fat that hides the lower “floors.” But, importantly, the abundance of twisting exercises associated with the load on the upper abdomen does not allow you to pump up the lower abdomen evenly. Let’s look at what exercises for the lower abs should be included in the program for men to get the desired symmetry.

Exercises for the lower abs

In this collection, you will find the most effective exercises for the lower abs that you can perform in the gym, on the street, and also at home.

1. Leg raises on parallel bars

Here it is appropriate to consider two implementation options depending on the location of your training and the design features of the parallel bars.

Option No. 1 – with emphasis on the forearms

Thanks to the design of modern bars for fitness centers, you can simplify the technique not only by focusing on your elbows, but also by fixing your back, so you can avoid swinging and focus on the target area.

  1. Grasp the handles and place your forearms on the special pads for support. ab your lower back against the back of the machine and group yourself, remaining hanging, without changing the position of your shoulder joints and head relative to each other.
  2. More prepared people can work with straight legs and additional weights; beginners are allowed to bend their knees and pull them to their chest.
  3. As you exhale, raise your thighs until they are parallel to the floor by contracting your lower abs. Experienced athletes can “twist” their pelvis and pull their knees closer to their chest.
  4. Fixing the tension for a second, slowly lower your legs down while inhaling.
  5. Don’t rock or lift your back off the pillow.

Leg raises on parallel bars

Option No. 2 – on straight arms

On street areas and in the hall you can find designs of bars with two parallel crossbars or handles. In this option, the support of the torso and elbows is eliminated, and a stable position is achieved due to the internal muscles, which complicates the task for the athlete.

  1. Support yourself with straight arms, freely lowering your legs down.
  2. With an exhalation (for advanced ones – with straight legs, for beginners – with bent legs), lift your hips parallel to the floor, tensing your abs, and hold at the top point, fixing the maximum contraction of the lower abdomen.
  3. As you inhale, slowly lower your legs down, without losing tension throughout your body in the negative phase of the movement.

Leg raises on uneven bars: photo exercise.

2. Leg raises touching the bar

An alternative to leg raises on parallel bars can be loosely called the option on the crossbar. The level of leg lifts can be repeated as in the previous case, but we will look at the most difficult of all possible variations – touching the bar. As with any exercise, you can use weighted cuffs.

  1. Hang from the bar with your palms shoulder-width apart.
  2. Tighten your abdominal muscles and maintain the most stable position of your torso to prevent swaying during execution.
  3. Exhaling, contracting your lower abs, and twisting your pelvis, lift your slightly bent legs until your feet touch the bar.
  4. As you inhale, slowly and leisurely come out into a vertical hang.

Raising your legs to the bar.

3. Reverse crunches on an incline bench

To perform reverse crunches, it is advisable to have an inclined bench, but a horizontal bench can also be adapted for the exercise by placing one edge of the legs on the platform.

  1. Lie with your back on the bench, put your hands behind your head, and grab the edges of the hill. ab your lower back against the bench and raise your legs vertically – starting position.
  2. As you inhale, lower your straight legs until they are parallel to the floor, then exhale and lift them up, simultaneously twisting your pelvis and lifting your lower back off the bench. An easier option is pulling your knees to your chest, a more complicated option is pushing your straight legs up with your pelvis, as in the video.
  3. At the top of the movement, maintain tension in your abdominal muscles. Especially when pushing the pelvis out, work with the lower part.
  4. Return to the starting position by lowering your pelvis onto the bench and continue lowering your legs again.

Reverse crunches on an incline bench

4. Lying reverse crunches

The simplest but most accessible option, which does not require special equipment, is performed while lying on the floor.

  1. Lie on your back and lower your arms along your torso.
  2. Exhale, lift your legs up, bending your knees, then use your lower abs to pull your knees toward your chest, lifting your lower back off the floor.
  3. Perform movements with concentration. After pausing for a second, slowly return your feet to the floor.

Reverse crunch technique

Leg raise lying on a horizontal surface

5. TRX Knee Tightening

For the exercise, you will need TRX loops, which will provide additional instability to the body and involve more muscles in the work.

  1. Get into a plank position with your feet through the loops. The feet should be at the level of the pelvis.
  2. Difficult option: exhale and fold into a corner, lifting your pelvis upward by contracting your abs. Hold for a second and slowly inhale as you return to the plank position.
  3. Simplified version: pull your knees to your chest as you inhale and slowly return to the starting position.

Fold in TRX

6. Pulling up your knees on a fitball

An alternative to the previous option, was performed with a large ball. The main condition is a good balance, otherwise, there is a risk of falling.

  1. Rest your stomach against the ball and lower your palms in front of you to the floor, gradually moving your hands away from the ball – reach a plank position. Your feet should be on top of the ball.
  2. As you exhale, pull your knees toward your chest, rolling the ball toward your pelvis. Take your time, and keep your balance.
  3. As you inhale, slowly return to the plank, without sagging your lower back.

Pulling up the knees on a fitball: photo.

Implementation recommendations

Like any muscle, the ab requires harmony and proportional development. This means that the number of exercises for each part of the abdominal region should also be the same. For example, one exercise is performed with an emphasis on the upper abdomen, the second on the lower abdomen, and the third on the oblique muscles.

Another training option: on the first day, perform 3 exercises on the lower part, on the second – 3 on the upper, on the third – 3 techniques for obliques. Of course, there should be a break of 1-2 days between workouts.

If visually the lower part of the abs lags behind the volume of the upper abs, then add another isolating exercise on the lower abdomen, but no more.

In general, the ab does not require a large number of exercises for its development. Even professionals sometimes limit themselves to 2-4 exercises. After all, they understand that the main thing is to develop muscles symmetrically, the rest is a matter of diet, that is, getting rid of subcutaneous fat.

As with major muscle complexes, start with the most difficult exercise, such as leg raises to the bar. Then move on to simpler ones.

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