The lower abs—more specifically the lower belly seems to never bulge no matter how much training or abs workouts you do.
This region of your abs is very difficult to strengthen and flatten because that is where your body stores most of its excess fat.
So, how do you lose the lower belly bulge and get muscle definition to show in the lower abs?
The answer is, you need to do exercises that strengthen the transversus abdominis and the external obliques.
Not only training these specific groups of muscles will give you a more toned midsection and ease your bathing-suit anxiety, research shows that the stronger these core muscles are, the healthier your lower back will be.
Not sure how to work the lower belly muscles?
- Reverse crunch
- Cross Body Mountain Climbers
- Elbow to knee Crunch
If you are ready to show your lower abs who the boss is, grab your yoga or exercise mat and let’s do this workout.
Perform each exercise in sequence. Do 12-15 reps for a total of 2-3 sets. Take rest as needed.
* Scroll down past the workout to the full detail of each exercise to ensure proper form and safety.
1. Reverse Crunch
- Lie flat on the floor with your lower back pressed to the ground. Put your hands besides your head or extend them out flat to your sides.
- Lift your feet off the ground to the point where your legs and feet are pointing straight towards the ceiling. Keep knees slightly bent. Once in this position, press your lower back on the floor as you contract your abdominal muscles to lift your tailbone and butt off the ground. Make sure not to use momentum.
- When you lift your legs, image reaching the ceiling with your toes. Do 12-15 reps.
2. Scissors Crunch
- Lie on your back with your feet together, legs extended, and hands flat on the floor next to your sides.
- Raise your right foot straight up to the ceiling and keep your left leg extended and your left foot a few inches off the floor. Slightly lift up your upper torso off the floor to perform a crunch and switch leg.
- Keep alternating between your legs until you complete 12 to 15 reps per leg.