Log in to BOXROX Pro

4 Steps to Awesome LOWER ABS! (Works Every Time)

How to build lower abs.

Follow these 4 steps to awesome Lower Abs.

4 Steps to Awesome LOWER ABS

Add these tips into your training routine and nutrition plan.

1. Nutrition

The first point, if you want a six pack then you need to have your lower abs show as well.

Jeff provides excellent, no BS advice in regards to nutrition. Watch the full video below for further depth.

“The first key to a six pack is to make sure that your nutrition is not just decent but great.  There is no way to get your lower abs to show year round if you cannot commit to anything more than just a decent diet. 

Men tend to store the majority of their body fat in their lower bellies.  It is often the last to come off when losing body fat and dieting down.

This means that unless you are locked in on a consistent, high quality nutrition plan you likely won’t see this area get lean enough to really see your lower abs. 

lower abs workouts 4 steps to awesome Lower AbsSource: Courtesy of CrossFit Inc.

Now, the method you choose to get down in the body fat range where seeing the lower abs is possible is up to you.  Some will swear by 6 meals a day, others by intermittent fasting, others by keto, etc. 

Honestly, I don’t care which it is that you follow but you better make sure that whatever you choose it is something that allows you to be consistent with it for the long term.”

He goes on to stress the importance of consistency.

You need to find a diet that works for you.

This will allow you to get, and keep, your lower abs visible as well.

2. Rethink How you Perform Abs Exercises

X number of sit ups per day are not enough.

You need to incorporate other bottom-up abs movements (think toes to bar or hanging knee raises) in order to target the lower portion of the rectus abdominus.

“Lower ab exercises are those that move from the bottom up. 

The key to these exercises is that the added weight of the legs that needs to be overcome on each rep is enough to provide an overload and a stimulation of the type II fibers of the abdominals. 

When these are activated and trained, the abs will hypertrophy a bit and stand out more making them more visible when body fat levels are low.”

3. Don’t Confuse Moving your Legs with Contracting your Abs

In order to train the lower ab muscles the right way you need to focus on moving the pelvis rather than the legs. 

“When the pelvis moves, the legs will come along for the ride naturally due to their connection at the hip joint.

Regardless of whether you are doing hanging ab raises or lower ab exercises on the floor, the same key applies. 

Be sure to posteriorly rotate your pelvis in order to activate the lower abs and stop focusing on simply raising and lowering the legs which is more of a hip flexor dominant movement.”

4. Expand your Understanding of the Core

Jeff’s final point is important. “Finally, you will want to expand your understanding of the core if you want to get your lower abs to show better. 

This means, looking to stabilize the pelvis from below by contracting the adductors on every rep of every exercise you can for your bottom most abs. 

This means just crossing your legs and squeezing them together at the knees on most hanging or seated ab exercises.”

4 Steps to Awesome LOWER ABS – Video

Learn More

Add these exercises into your training:

Dumbbell Shrugs

Dumbbell Fly

Dumbbell Hammer Curl

Image Sources

Related news