When it comes to developing a six-pack, it is difficult to make the lower abs appear. Check out 3 exercises to sculpt amazing lower abs.
The 3 exercises to sculpt amazing lower abs were highlighted by Jeremy Ethier.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
It is important to note that your abs will begin showing up when you have a low body fat per cent. That number is different from person to person, but it can range from 6-13 per cent for men and 14-20 for women. The best way to lower your body fat percentage is to be in a caloric deficit.
However, according to Ethier, you can make your abs pop a little bit before you achieve the necessary body fat percentage by choosing the correct lower ab exercises.
Ethier explains and demonstrates in the video below the 3 exercises to sculpt amazing lower abs.
3 Exercises to Sculpt Amazing Lower Abs
In a nutshell, bottom-up exercises – that involve bringing up your hips towards your shoulders – will primarily target your lower abs more than the upper abs.
1. Reverse Crunches
Make sure you are performing this movement correctly to target your lower abs. Most people transform this exercise into a hip flexor standard which was discovered in this study.
Perform 15 reps of this exercise. If it is too easy, progressively overload by holding a weighted ball between your knees. You can also use a decline bench to perform the exercise using gravity as your overloading trick.
2. Hanging Leg Raises
According to 2 different studies, the hanging leg raise was ranked the highest of lower abs activation compared to several other exercises.
To increase the difficulty you can hold a dumbbell or weighted ball with your feet.
3. Ab Rollouts
Although ab rollouts are not a bottom-up exercise compared to the previous two, this exercise will engage your lower abs to a high degree when performed correctly.
Read More: 8 Excellent Core Workouts You Can Do at Home
- Lower-abs-workouts-porter: Photos courtesy of CrossFit Inc