Use these lower abs exercises to burn fat and build a six pack for your body.
Remember that to see results, it’s important to have a balanced workout routine that also includes cardio and full-body strength training exercises, as well as a healthy diet.
- What are the Abs Muscles?
- 1. Best Lower Abs Exercises to Burn Fat – Leg Raises
- How Do Leg Raises Strengthen the Core Muscles?
- 2. Best Lower Abs Exercises to Burn Fat – Reverse Crunches
- What are the Benefits of Reverse Crunches?
- 3. Best Lower Abs Exercises to Burn Fat – Plank to Side Plank Knee Raise
- What are the Benefits of the Plank to Side Plank Knee Raise Exercise?
- 4. Best Lower Abs Exercises to Burn Fat – Russian Twists with Medicine Ball
- What are the Benefits of Russian Twists with Medicine Ball Exercises?
- 5. Best Lower Abs Exercises to Burn Fat – Hanging Leg Raises
- What are the Benefits of Hanging Leg Raises?
- 6. Best Lower Abs Exercises to Burn Fat – Bicycle Crunches
- What are the Benefits of Bicycle Crunches?
- 7. Best Lower Abs Exercises to Burn Fat – Plank Knee Tucks
- What are the Benefits of Plank Knee Tucks?
- 8. Best Lower Abs Exercises to Burn Fat – Mountain Climber Exercises
- What are the Benefits of Mountain Climber Exercises?
- Learn More
What are the Abs Muscles?
The abdominal muscles, commonly referred to as the “abs,” consist of four main muscle groups:
- Rectus Abdominis: This is the muscle group that forms the “six-pack” look.
- External Oblique: This muscle group is located on the sides of the rectus abdominis and is responsible for rotation and side bending of the torso.
- Internal Oblique: This muscle group is located under the external oblique and also helps with rotation and side bending of the torso.
- Transverse Abdominis: This is the deepest muscle layer of the abdominal muscles and is responsible for stabilizing the spine and aiding in exhalation.
Working these muscle groups can help improve core strength and stability, posture, and balance.
1. Best Lower Abs Exercises to Burn Fat – Leg Raises
The Leg Raise is a bodyweight exercise that targets the lower abdominal muscles and hip flexors. It’s performed by lying flat on your back with your arms extended overhead and legs straight up in the air, then lowering your legs towards the floor until they’re just above it, then raising them back up again to starting position.
Here’s how to perform a leg raise:
- Lie flat on your back on a mat with your arms extended overhead.
- Engage your lower abdominal muscles and raise both legs straight up towards the ceiling.
- Keeping your legs straight, lower them towards the floor until they’re just above it.
- Raise your legs back up to the starting position, then repeat.
It’s important to keep your lower back pressed into the mat throughout the entire exercise to minimize strain on your lower back. You can also perform variations of the leg raise, such as single-leg raises or holding a weight between your feet, to increase the difficulty.
How Do Leg Raises Strengthen the Core Muscles?
Leg Raises target the lower abdominal muscles and hip flexors, helping to strengthen the core. When performed correctly, leg raises engage the rectus abdominis, oblique muscles, and transverse abdominis to stabilize the torso.
The motion of raising and lowering the legs against gravity requires the activation of the lower abdominal muscles, helping to tone and strengthen these muscles. Additionally, because the legs are being lifted off the ground, the hip flexors are also being activated and strengthened.
Overall, leg raises help to improve core stability and strength, which can have a positive impact on posture, balance, and overall athletic performance. It’s important to perform the exercise with proper form and to engage the core muscles throughout the movement to get the most benefit.
2. Best Lower Abs Exercises to Burn Fat – Reverse Crunches
Reverse crunches are a great exercise to tone your lower abs. They work the same muscle groups as regular crunches, but they have a slightly different movement pattern.
To do reverse crunches:
- Lie on your back with knees bent and feet flat on the floor.
- Take a deep breath in through your nose and exhale through your mouth as you lift both legs in front of you, bringing them toward your chest until they’re bent at 90 degrees–you should feel this movement throughout your lower back muscles (the erector spinae).
- Hold for 1 second before lowering back down slowly; repeat for the desired number of reps
What are the Benefits of Reverse Crunches?
Reverse crunches are a great way to strengthen your lower abs. As you perform this exercise, it will help build muscle in this area of your body and burn calories. This can also improve your posture, flexibility, balance and mental health.
3. Best Lower Abs Exercises to Burn Fat – Plank to Side Plank Knee Raise
To begin, lie on your stomach with your arms extended out in front of you and legs together. Lift up into a plank position with elbows under shoulders, then raise one leg as high as possible without shifting from side to side or moving forward or backward. Lower back down, then repeat on opposite side until each set is complete (about 20 reps).
This exercise works the lower abs by engaging them during both phases: holding for support during the plank phase and raising one leg during the knee raise phase. The goal is to develop strength through controlled movement that targets multiple muscle groups at once–in particular, those that make up those coveted six-pack abs!
What are the Benefits of the Plank to Side Plank Knee Raise Exercise?
The plank to side plank knee raise exercise is an excellent lower ab exercise that works the entire core. It strengthens your lower back, abdominal muscles and hip flexors. It also improves balance, posture and coordination.
4. Best Lower Abs Exercises to Burn Fat – Russian Twists with Medicine Ball
This exercise is great for working the side abdominals, obliques and glutes. It will also help improve your coordination, balance and stability.
What are the Benefits of Russian Twists with Medicine Ball Exercises?
Russian twists are a great exercise to target your obliques. The oblique muscles run along the sides of your abdomen and help you bend, rotate, and flex your spine. These muscles also support good posture by preventing slouching or arching in the back.
Russian twists can help you burn fat and build muscle by increasing muscle endurance while also challenging balance and coordination. This means that Russian twists improve core strength as well as burning fat fast.
5. Best Lower Abs Exercises to Burn Fat – Hanging Leg Raises
Hanging leg raises are an exercise that targets the lower abs. It also works the oblique muscles and lower back, as well as helping to strengthen your arms and shoulders.
The hanging leg raise can be done using different variations, including:
- Basic Hanging Leg Raises – This is where you simply hold on to a bar or other stable object while raising your legs up in front of you until they touch it again before lowering them down again.
- Tuck Hanging Leg Raises – In this variation, instead of keeping both feet straight they must be tucked up instead. This makes the movement easier to perform and is great for beginners.
What are the Benefits of Hanging Leg Raises?
Hanging leg raises are a great exercise to help you build your lower abs.
6. Best Lower Abs Exercises to Burn Fat – Bicycle Crunches
Bicycle crunches are a great exercise for the lower abs. They help to strengthen your core muscles so that you have better balance and stability in your daily life.
What are the Benefits of Bicycle Crunches?
Bicycle crunches can be done anywhere, at any time, and they’re an easy way to get rid of belly fat. In addition to this, bicycle crunches also help strengthen your core muscles which is important if you want to have strong posture or avoid back pain later in life.
7. Best Lower Abs Exercises to Burn Fat – Plank Knee Tucks
Plank knee tucks are a great way to work your lower abs and obliques. To do them, you will need a yoga mat or towel and a wall for support if you’re not very flexible yet.
Hold yourself in the plank position with your arms straight and legs together. Then lift one knee up toward your chest as far as possible without allowing either side of the body to dip down too much or fall out of alignment. Return to the starting position then repeat with the other leg.
What are the Benefits of Plank Knee Tucks?
The plank position has many benefits: it strengthens both upper abs, lower abs (important for posture), back muscles (for support), glutes (for stability) and hamstrings (to keep knees from collapsing). It also improves flexibility by stretching out tight hip flexors that prevent proper alignment during other exercises such as squats or lunges.
8. Best Lower Abs Exercises to Burn Fat – Mountain Climber Exercises
Mountain climbers are an intense lower-body exercise that targets your abs, glutes, and quads. You’ll need to have good balance to complete this move properly, so it’s best to practice on a smooth surface like carpet or wood flooring before trying it with weights.
To do mountain climbers: Start in plank position with hands under shoulders and knees bent at 90 degrees with feet flat on the floor (or slightly elevated if you’re using a bench).
Squeeze the glutes together as you lift one foot off the ground and bring the knee towards the chest by raising the hips until the thigh is parallel with floor.
Lower back down into starting position without letting chest touch ground or allowing hips/knees to sag–this counts as one rep; switch sides after completing desired number of reps per side.
What are the Benefits of Mountain Climber Exercises?
Mountain climbers are a great exercise to get your heart rate up and work your core. This is because they engage the rectus abdominis, which is the muscle that forms a “six pack” when it’s well developed.
Mountain climbers also help you burn fat, as they raise your metabolism for several hours after doing them.
Mountain climbers can be done anywhere and at any time–you don’t need any equipment or other people around.
Now that we’ve gone through all the exercises and their benefits, it’s time for you to get started.
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- Core-and-Abs-Exercises: Stevie D Photography
- Annie-and-Her-Abs: Deposit Photos / CrossFit Inc