How to Build Lower Abs

Most people have a tough time building up their lower abs. While there are a variety of exercises that target your lower stomach muscles, the quality of your workouts is key. Do slow repetitions, and focus on engaging your lower abs.^{[1]XExpert SourceMonica Morris
ACE Certified Personal TrainerExpert Interview. 18 November 2019.} In order to see results, incorporate fat-burning cardio workouts in your routine. If necessary, make dietary changes to lower the amounts of fat, sugar, and simple carbs you consume. For best results, ask your doctor for advice before starting a new workout routine or modifying your diet.

Method 1

Method 1 of 5:

Doing Reverse Crunches

1
Start on your back with your knees bent. Lie with your feet flat on the floor and palms facing down. For extra support, spread your arms out straight to each side.^{[2]XResearch source}
- Lie on a mat or thick towel to cushion your head, back, and hips.
2
Raise your legs and bring your knees toward your chest. Exhale as you contract your abs and lift your legs off of the ground. Raise your knees toward your chest and bring them directly over your hips.^{[3]XResearch source}
- Keep your knees bent at 90 degree angles, and hold your thighs so they form a straight line perpendicular to the floor.
- Use your arms to balance, but let your abs do the work.
3
Lift your hips and lower back off of the mat. Inhale, then slowly exhale as you raise your hips and lower spine off of the ground. Bring your knees toward your head and your hips and pelvis toward your rib cage. Keep your knees bent at 90 degree angles.^{[4]XResearch source}
- Keep your head and shoulder flat on the floor as you do reverse crunches.
- Hold this position for 1 to 2 seconds.
4
Return your hips to the mat steadily. Slowly inhale as you bring your lower spine and hips back to the mat. Lower your legs so your knees are positioned directly above your hips. Keep them bent at 90 degree angles.^{[5]XResearch source}
- To help prevent lower back strain, keep your knees bent at 90 degree angles above your hips when you return to the set position. Don’t move them past your hips or bring your feet to the ground between reps.
- You’ll lower your feet to the floor once you’ve finished a set.
5
Do 3 sets of 12 reverse crunches. From the starting position (with your knees bent and directly above your hips), raise your hips and do another reverse crunch. Return to the starting position and repeat a total of 12 times. When you’ve finished the first set, steadily lower your feet back to the ground.^{[6]XResearch source}
- Do a total of 3 sets, and rest for 30 seconds to 1 minute between each set.
- If you’re just starting out, try doing 1 set of 10 reps or 2 sets of 5 reps.
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Method 2

Method 2 of 5:

Trying Bicycle Crunches

Hold your fingertips behind your ears, or cross your arms over your chest. When you do your crunches, make sure you're not tugging on your head and neck.^{[7]XResearch source}
Keep your knees bent as you raise your legs. Your thighs should form a straight perpendicular line with the floor.^{[8]XResearch source}
3
Lift your trunk, bring your right knee to your chest, and extend your left leg. Inhale, then exhale slowly as you raise your head and shoulders and move your legs in a single, simultaneous motion. Your upper torso should be off of the floor, your right knee should be tucked toward your chest, and your left leg should be extended straight.^{[9]XResearch source}
- Extend your left leg, but don’t lock your knee. Keep it just slightly bent.
- As you lift your trunk, keep your back straight instead of rounding your shoulders and upper spine.^{[10]XResearch source}
4
Rotate your trunk to bring your left elbow toward your right knee. As you lift your head and shoulders, rotate your trunk to the right with a smooth, continuous motion. Don't worry if you can’t touch your right knee with your the elbow. Just bring your elbow as close to your knee as close as you can.^{[11]XResearch source}
- Continue to exhale throughout the rotation. Hold the position for 1 to 2 seconds.
Inhale as you rotate back to the center. Then exhale slowly as you repeat the motion on your left side. Extend your right leg, bring your left knee to your chest, and rotate your trunk to bring your right elbow toward your left knee.^{[12]XResearch source}
6
Do 2 sets of 10 repetitions per side. Do 10 repetitions per side to complete 1 set, then steadily lower your trunk and feet back to the floor. Rest for 30 seconds to 1 minute, then do another set.^{[13]XResearch source}
- If you’re just starting out, do 1 set of 10 reps per side or 2 sets of 5 reps per side.
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Method 3

Method 3 of 5:

Adding Leg Lifts and Kicks

1
Lie flat on your back with your legs straight. You can either hold your hands at your sides or beneath your buttocks. Either way, your palms should face down. If you’re just starting out, holding your hands beneath your buttocks offers extra support.^{[14]XResearch source}
- For extra difficulty, try doing leg lifts on a bench to increase the range of motion.
2
Raise your legs slowly until they form a 90 degree angle with the floor. Keep your abs contracted so your lower back doesn't arch. Inhale, then slowly exhale and lift your legs. Keep contracting your abs as you slowly lift your legs into a nearly vertical position. Keep your knees bent just slightly instead of locking them.^{[15]XResearch source}
- Inhale as you hold your legs in the vertical position for 1 to 2 seconds.
- Consult your doctor before doing double leg raises if you have a history of lower back issues. If necessary, bend your knees at 90 degree angles and raise 1 leg at a time to help prevent lower back strain.^{[16]XResearch source}
3
Lower your legs slowly until they almost touch the ground. Exhale slowly as you lower your legs. Hold them just above the ground for 1 to 2 seconds, inhale, then exhale as you lift them back to the vertical position.^{[17]XResearch source}
- If you’re just starting out or have a history of lower back issues, hovering your legs above the ground might strain your back. Consult your doctor and consider doing this exercise with only 1 leg or sticking to reverse crunches instead.
4
Do 3 sets of 15 leg raises. Bring your legs to the floor when you’ve completed 1 set. Rest for 30 seconds to 1 minute between sets, and do a total of 3 sets.^{[18]XResearch source}
- Try doing 1 set of 10 or 2 sets of 5 leg lifts if you’re a beginner.
To vary this exercise, try making tight, quick, up-and-down flutter kicks with your legs when they're in the down position. Lower them just above the ground, do 6 flutter kicks, then raise them to the vertical position.^{[19]XResearch source}
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Method 4

Method 4 of 5:

Creating a Safe, Effective Workout Routine

1
Talk to your doctor before starting a new exercise routine. Consult a medical professional before working out if you’re not used to physical activity or have a history of back problems. Ask for advice about starting a new workout routine and how to modify exercises to fit your needs.^{[20]XResearch source}
- With your doctor’s guidance, start off slow and increase your sets and repetitions gradually.
Warming up will get your blood pumping and reduce the risk of injury. Walk briskly, jog, do jumping jacks, or another cardio activity that increases your heart rate. Warm up for 5 to 10 minutes, or until you just start to break a sweat.^{[21]XResearch source}
Do your abdominals routine up to 5 times a week for best results. Unlike other muscle groups, the abdominals aren’t as prone to strain, so you can exercise them more frequently. Don’t exercise if you’re sore, and be sure to maintain proper form to avoid injury.^{[22]XResearch source}
Targeting the lower abs is a matter of quality, not quantity. The abdominals function as a single muscle, and you’re more likely to focus the work on your upper abs if you do lots of fast repetitions. Instead, do slow, quality reps, and concentrate on engage your lower stomach muscles.^{[23]XResearch source}
5
Do glute bridge stretches after you exercise. Stretching after exercising helps reduce the risk of injury. To do a glute bridge stretch, lie on your back with your knees bent, feet flat on the floor, and hands by your side with your palms facing down. Lift your hips, buttocks, and lower back off of the floor so your shoulders make a straight diagonal line with your knees.^{[24]XResearch source}
- Hold the stretch for 5 to 10 seconds, then lower your buttocks back to the floor. Repeat the stretch 2 to 3 times.
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Method 5

Method 5 of 5:

Burning Belly Fat

1
Limit the amounts of sugar, fat, and simple carbs you eat. You’ll also need to eat a healthy diet in order to see results. Avoid sodas and sugary drinks (including juice), sweets, salty snacks, and simple, refined grains, such as white bread, white rice, and non-whole grain pastas.^{[25]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- If you’re concerned about your diet, ask your doctor for advice about making changes.
2
Eat plenty of fruits, vegetables, and whole grains. Healthy whole grain choices include brown rice, whole grain bread, and pasta. Eat a variety of fruits and veggies, including citrus fruits, apples, bananas, grapes and berries, leafy greens, legumes, and root vegetables.^{[26]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- Eating a variety of fruits and veggies maximizes your nutrient intake.
- Daily recommended amounts depend on your age, sex, and activity level. Find your recommended daily values at https://www.choosemyplate.gov.
Instead of fatty cuts of beef and pork, go for boneless and skinless poultry and seafood. Snack on unsalted nuts or a tablespoon of peanut butter with fruit, veggies, or whole grain crackers. You can also get protein from low-fat dairy products.^{[27]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
4
Incorporate fat-burning cardio workouts in your routine. You won’t be able to see your hard work if you don’t reduce your overall body fat. Unfortunately, you can’t target the fat deposits in just 1 part of your body. In order to see results on your belly, you have to burn off your body’s total fat levels.^{[28]XResearch source}
- Do your best to get 30 to 60 minutes of exercise daily. Try briskly walking or jogging for 5 to 10 minutes, running for 15 to 20 minutes, then briskly walking for another 5 to 10 minutes. Cycling, swimming, and rowing are also good cardio exercises.
- Consult your doctor before starting a moderate to high-intensity cardio routine.
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Expert Q&A

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Question
How can I get a 6 pack fast?
Monica Morris
ACE Certified Personal Trainer
Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
Monica Morris
ACE Certified Personal Trainer
Expert Answer
Increase the number of reps you're doing each time you workout so you see more results.
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Question
What's the best way to do regular crunches?
Monica Morris
ACE Certified Personal Trainer
Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
Monica Morris
ACE Certified Personal Trainer
Expert Answer
Go slow instead of rushing through your reps. Breathe out slowly for 5 seconds on your way up, then breathe in slowly for 5 seconds on your way down. This will make your crunches more effective.
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When you're doing ab exercises, go slowly and focus on having a good, controlled form.^{[29]XExpert SourceMonica Morris
ACE Certified Personal TrainerExpert Interview. 18 November 2019.}
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