Best Lower Ab Exercises For Core Strength: Top Picks For 2025

You may be planing to build a rock-solid core and define your lower abs in this year 2025. We all know for a fact that strengthening your lower abdominal muscles is key to improving overall stability, posture, and athletic performance. Don’t worry. We’ve got you covered with this article.

In this article, we’ll explore the best lower ab exercises for 2025, carefully selected to help you maximize results. Whether you’re a beginner or a fitness enthusiast, these expert-recommended moves will challenge your core and elevate your workouts. Therefore, we invite you to read on our article, discover the top exercises, and start building a stronger, more sculpted midsection today!

Without further ado, let’s get started…

Why Focus on Lower Abs?

When it comes to core training, most people focus on upper abs, obliques, or overall core workouts, often neglecting the lower abdominal muscles. However, the lower abs play a crucial role in core stability, balance, and overall strength. Strengthening this area can enhance movement efficiency, protect against injuries, and improve posture.

Why Are Lower Abs Often Overlooked?

• Many traditional ab exercises primarily target the upper abs, making lower abs harder to activate.
• Poor exercise form and engagement can reduce the effectiveness of lower ab workouts.
• Lower abs require more focused effort, leading many to avoid them in favor of easier, more familiar movements.

Key Benefits of Strengthening Lower Abs

1. Improves Posture – A strong lower core supports spinal alignment and reduces strain on the lower back.
2. Better Athletic Performance – Many sports and physical activities rely on lower ab strength for agility, balance, and explosive movements.
3. Helps To Prevent Injuries – A weak lower core can lead to lower back pain, poor hip stability, and increased risk of injuries in daily activities and workouts.

By making lower ab training a priority, you enhance overall core strength, reduce discomfort, and improve functional movement in both fitness routines and daily life.

Now that you know the importance of adding lower ab workout practices to your daily exercises, let’s explore the top 10 lower ab exercise recommendations.

Top 10 Lower Ab Exercises

Strengthening the lower abs is crucial for improving core stability, posture, and athletic performance. Below are the top 10 lower ab exercises that specifically target the lower portion of your core while also engaging other muscle groups for a more comprehensive workout.

1. Dead Bug

The Dead Bug is a core-strengthening exercise that targets the lower abs while improving stability and coordination. It is a safe and effective movement that minimizes stress on the lower back, making it ideal for both beginners and advanced individuals. By engaging the core throughout the motion, the Dead Bug enhances control, posture, and overall core strength.

How to Do It:

• Step 1: Lie flat on your back with your arms extended straight toward the ceiling and your knees bent at 90 degrees, with your shins parallel to the floor.
• Step 2: Engage your core by pressing your lower back into the ground. Slowly extend your right leg forward while simultaneously lowering your left arm overhead, keeping them just above the floor.
• Step 3: Maintain a controlled motion and keep your core tight. Avoid letting your lower back arch as you move.
• Step 4: Bring your arm and leg back to the starting position, then repeat on the opposite side. Continue alternating sides for the desired number of reps.

Muscles Targeted:

• Primary: Lower abs, transverse abdominis
• Secondary: Hip flexors, shoulders, obliques

Benefits:

• Strengthens the lower abs without straining the spine
• Improves coordination and stability
• Enhances posture and core control for better movement efficiency

Common Mistakes to Avoid:

• Arching the lower back – Keep your back pressed against the floor to fully engage the core.
• Moving too fast – Perform the exercise slowly and with control to maximize muscle activation.
• Holding your breath – Maintain steady breathing to keep your core engaged and avoid unnecessary tension.

Pro Tips for Better Results:

• Keep your movements slow and controlled for maximum engagement.
• If you’re struggling to keep your lower back flat, start with smaller movements.
• Add ankle weights for an extra challenge once you’ve mastered the basic form.

2. Hanging Leg Raise

The Hanging Leg Raise is a powerful lower ab exercise that builds core strength, improves stability, and enhances grip endurance. This movement effectively targets the lower abs by requiring strict control and engagement throughout the range of motion. It is an advanced exercise that also strengthens the hip flexors and helps develop a stronger, more defined core.

How to Do It:

• Step 1: Hang from a pull-up bar with an overhand grip, keeping your arms fully extended and feet together. Engage your shoulders slightly to avoid passive hanging.
• Step 2: Tighten your core and slowly lift your legs straight up until they reach hip level or higher, keeping them as straight as possible.
• Step 3: Pause at the top for a moment while maintaining control and avoiding swinging.
• Step 4: Slowly lower your legs back to the starting position in a controlled motion, ensuring your core remains engaged. Repeat for the desired number of reps.

Muscles Targeted:

• Primary: Lower abs, hip flexors
• Secondary: Grip strength, forearms, shoulders

Benefits:

• Builds core strength and definition in the lower abs
• Improves grip strength and upper body endurance
• Enhances overall body control and stability

Common Mistakes to Avoid:

• Swinging the legs – Perform the movement with control rather than using momentum.
• Arching the lower back – Keep the core tight to prevent excessive spinal extension.
• Bending the knees – Keep your legs as straight as possible to fully engage the lower abs.

Pro Tips for Better Results:

• Use a controlled tempo to maximize core engagement.
• If you struggle with straight legs, start with bent knee raises and progress over time.
• Engage your lats slightly to keep your body stable and reduce swinging.

3. Mountain Climbers

Mountain Climbers are a dynamic, full-body exercise that primarily targets the lower abs while improving cardiovascular endurance and coordination. This high-intensity movement engages multiple muscle groups, making it an excellent choice for both core strengthening and fat burning. It can be performed anywhere without equipment, making it a convenient addition to any workout routine.

How to Do It:

• Step 1: Start in a high plank position with your hands shoulder-width apart, wrists aligned under your shoulders, and your body in a straight line from head to heels.
• Step 2: Engage your core and drive your right knee toward your chest without lifting your hips or rounding your back.
• Step 3: Quickly switch legs, extending your right leg back as you bring your left knee toward your chest in a running motion.
• Step 4: Continue alternating legs at a steady or fast pace while maintaining proper form. Perform for a set number of reps or time duration.

Muscles Targeted:

• Primary: Lower abs, core
• Secondary: Shoulders, hip flexors, quadriceps

Benefits:

• Strengthens the lower abs while improving core stability
• Increases heart rate and burns calories, aiding in fat loss
• Enhances agility, coordination, and endurance

Common Mistakes to Avoid:

• Raising the hips too high – Keep your body in a straight line to engage the core effectively.
• Letting the lower back sag – Maintain a strong core to prevent strain on the lower back.
• Moving too fast with poor form – Focus on controlled movements rather than just speed.

Pro Tips for Better Results:

• Keep your core engaged throughout the exercise to maximize lower ab activation.
• Start at a slower pace and increase speed gradually while maintaining proper form.
• Incorporate mountain climbers into circuits or HIIT workouts for added intensity.

4. Reverse Crunch

The Reverse Crunch is an effective lower ab exercise that strengthens the core without placing excessive strain on the lower back. Unlike traditional crunches, this movement focuses on lifting the lower body, engaging the lower abs more directly. It is a great choice for anyone looking to improve core strength and definition.

How to Do It:

• Step 1: Lie flat on your back with your arms at your sides, palms facing down. Bend your knees and lift your legs so your thighs are perpendicular to the floor and your lower legs are parallel.
• Step 2: Engage your core and lift your hips off the ground, curling your knees toward your chest while keeping your movement controlled.
• Step 3: Pause briefly at the top, ensuring that your lower abs are fully engaged. Avoid using momentum to lift your hips.
• Step 4: Slowly lower your legs back to the starting position without letting your feet touch the floor. Repeat for the desired number of reps.

Muscles Targeted:

• Primary: Lower abs, transverse abdominis
• Secondary: Hip flexors, obliques

Benefits:

• Strengthens the lower abs without putting excessive stress on the spine
• Improves core stability and control
• Enhances lower abdominal definition when combined with proper nutrition

Common Mistakes to Avoid:

• Using momentum – Focus on controlled movements rather than swinging the legs.
• Arching the lower back – Keep your core engaged to prevent strain.
• Dropping the legs too fast – Lower your legs slowly to maintain tension in the abs.

Pro Tips for Better Results:

• Press your lower back into the floor to keep your core fully engaged.
• Perform the exercise slowly to maximize muscle activation.
• Add ankle weights or hold a stability ball between your legs for extra resistance.

5. Side Plank

The Side Plank is an excellent core-strengthening exercise that targets the obliques and helps improve overall stability, balance, and endurance. It focuses on the lateral muscles of the core, which are often neglected in other ab exercises. By holding this position, you engage not just your abs but also your glutes, shoulders, and legs, making it a comprehensive full-body workout.

How to Do It:

• Step 1: Lie on your side with your legs extended and stacked on top of each other. Prop yourself up on your elbow, making sure your elbow is directly under your shoulder.
• Step 2: Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
• Step 3: Keep your free arm extended towards the ceiling or resting on your hip for added balance.
• Step 4: Hold the position for the desired amount of time, maintaining proper form and engaging your obliques. Lower your hips back to the ground slowly. Repeat on the other side.

Muscles Targeted:

• Primary: Obliques, transverse abdominis
• Secondary: Shoulders, glutes, quadriceps

Benefits:

• Strengthens the obliques and lateral core muscles
• Improves balance and overall stability
• Enhances posture and reduces the risk of lower back pain

Common Mistakes to Avoid:

• Dropping the hips – Keep your body in a straight line to fully engage the core.
• Collapsing the shoulder – Keep the shoulder directly over the elbow to avoid strain.
• Not engaging the core – Maintain core activation throughout the hold for maximum benefit.

Pro Tips for Better Results:

• Add leg lifts or hip dips to increase the intensity of the exercise.
• Perform the exercise on a mat or soft surface to protect your elbow.
• Start with shorter holds and gradually increase the duration as you build strength.

6. Medicine Ball Jackknife

The Medicine Ball Jackknife is an advanced core exercise that combines lower abdominal activation with upper body movement. Using a medicine ball for this exercise adds resistance, making it more challenging and effective for developing core strength, balance, and coordination. This movement targets the lower abs while also engaging the upper abs, hip flexors, and shoulders.

How to Do It:

• Step 1: Begin by lying flat on your back, holding a medicine ball with both hands extended above your head. Keep your legs straight and your feet flat on the floor.
• Step 2: Lift your legs off the floor and bring your knees toward your chest while simultaneously bringing the medicine ball toward your legs. Your torso should also lift as you crunch towards the ball.
• Step 3: At the top of the movement, try to touch the medicine ball to your feet or shins, keeping your legs straight as you reach.
• Step 4: Slowly lower your upper body and legs back to the starting position, keeping control of the movement throughout. Repeat for the desired number of reps.

Muscles Targeted:

• Primary: Lower abs, hip flexors
• Secondary: Upper abs, shoulders, obliques

Benefits:

• Builds strength and endurance in both the upper and lower abs
• Improves overall core stability and coordination
• Increases flexibility and strength in the hip flexors and shoulders

Common Mistakes to Avoid:

• Swinging the legs or torso – Keep the movement controlled and avoid momentum.
• Arching the lower back – Maintain a neutral spine to prevent lower back strain.
• Bending the knees – Keep your legs straight for full lower ab engagement.

Pro Tips for Better Results:

• Focus on engaging your core throughout the movement to maximize effectiveness.
• Start with a lighter medicine ball and gradually increase weight as you build strength.
• Perform the exercise slowly, focusing on the contraction at the top of the movement for optimal muscle activation.

7. Leg Raises (on floor)

The Leg Raise is a classic lower ab exercise that specifically targets the abdominal region. When performed correctly, it activates the lower part of the rectus abdominis and helps improve core strength, stability, and control. This exercise is simple to perform but highly effective in sculpting the lower abs and building a strong, functional core.

How to Do It:

• Step 1: Lie flat on your back with your arms at your sides, palms facing down. Keep your legs extended and your feet together.
• Step 2: Engage your core and slowly lift both legs toward the ceiling, keeping them straight. Make sure your lower back remains pressed against the floor to avoid strain.
• Step 3: Pause briefly at the top of the movement, ensuring your core is fully engaged and your legs are as straight as possible.
• Step 4: Slowly lower your legs back down toward the floor in a controlled manner, stopping just before they touch the ground, and repeat.

Muscles Targeted:

• Primary: Lower abs, rectus abdominis
• Secondary: Hip flexors, quads

Benefits:

• Targets and strengthens the lower abs, improving core stability
• Enhances hip flexor strength and flexibility
• Aids in improving posture and reducing lower back pain

Common Mistakes to Avoid:

• Arching the lower back – Keep your lower back pressed into the floor to avoid unnecessary strain.
• Using momentum – Avoid swinging your legs or using momentum; the movement should be slow and controlled.
• Not engaging the core – Ensure your core is activated throughout the movement for maximum benefit.

Pro Tips for Better Results:

• Perform the exercise slowly, especially when lowering your legs, to maintain tension in the abs.
• If you feel strain in your lower back, try placing your hands under your hips for support.
• Gradually increase the number of reps as your core strength improves.

8. Hollow Hold & Hollow Rock

The Hollow Hold and Hollow Rock are powerful exercises designed to target the entire core, with a special emphasis on the lower abs. The Hollow Hold strengthens core stability, while the Hollow Rock builds endurance and muscle control. Both exercises are excellent for improving overall core strength and functional movement patterns.

How to Do Hollow Hold:

• Step 1: Begin by lying flat on your back with your arms extended above your head and your legs straight.
• Step 2: Lift your shoulders and legs off the floor simultaneously, creating a slight curve in your body (resembling a “hollow” shape). Keep your lower back pressed into the floor to avoid arching.
• Step 3: Hold this position while engaging your core and keeping your arms and legs straight. Maintain a steady breathing pattern.
• Step 4: Hold for the desired duration, then slowly lower your body back to the floor.

How to Do Hollow Rock:

• Step 1: Start in the Hollow Hold position, with your shoulders and legs lifted off the floor.
• Step 2: Rock back and forth by gently shifting your weight from your hips to your shoulders while keeping your legs and arms extended. Maintain a controlled movement without letting your lower back arch.
• Step 3: Perform the rocking motion for the desired number of reps, keeping your core tight throughout.

Muscles Targeted:

• Primary: Lower abs, transverse abdominis
• Secondary: Upper abs, hip flexors, obliques

Benefits:

• Enhances core strength, stability, and endurance
• Improves posture by targeting deep abdominal muscles
• Strengthens the hip flexors and upper body as secondary muscles

Common Mistakes to Avoid:

• Arching the lower back – Keep your lower back pressed into the floor to avoid strain.
• Using momentum – Perform slow, controlled movements, especially during the Hollow Rock.
• Not maintaining core engagement – Focus on keeping the core tight throughout both exercises for maximum effectiveness.

Pro Tips for Better Results:

• Start by holding the Hollow Hold for shorter durations and gradually increase as your core strength improves.
• Keep your breathing steady, exhaling as you rock back and forth in the Hollow Rock.
• If you’re new to the exercises, start with just the Hollow Hold to build up stability before progressing to the Hollow Rock.

9. Glute Bridge 

The Glute Bridge is a simple yet effective exercise that primarily targets the glutes and lower back but also engages the core, including the lower abs. This exercise helps improve core stability, strengthen the posterior chain, and enhance overall hip mobility. It’s a great addition to any lower ab workout, especially for improving posture and preventing lower back pain.

How to Do It:

• Step 1: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down.
• Step 2: Press through your heels and squeeze your glutes to lift your hips off the ground, creating a straight line from your knees to your shoulders.
• Step 3: At the top of the movement, squeeze your glutes and engage your core to hold the position for a brief moment.
• Step 4: Slowly lower your hips back to the starting position, keeping your core engaged and maintaining control. Repeat for the desired number of reps.

Muscles Targeted:

• Primary: Glutes, lower abs
• Secondary: Hamstrings, lower back, quadriceps

Benefits:

• Strengthens the glutes and lower back while engaging the lower abs
• Improves core stability and hip mobility
• Reduces the risk of lower back pain and improves posture

Common Mistakes to Avoid:

• Arching the lower back – Keep your lower back neutral by engaging your core and squeezing your glutes.
• Overextending at the top – Avoid lifting your hips too high, which can lead to excessive lower back arching.
• Using momentum – Lift your hips slowly and with control, focusing on muscle engagement.

Pro Tips for Better Results:

• Add a resistance band around your knees to activate the glutes further and increase intensity.
• Perform the exercise with a pause at the top to maximize glute activation.
• As you progress, try elevating your feet on a bench or stability ball to increase the challenge.

10. Other Notable Exercises Worth Trying

In addition to the classic lower ab exercises, there are several other unique movements that can further strengthen your core, improve stability, and challenge your muscles in different ways. Below are a few exercises like Figure 8’s, Hands Back Raises, and Twisted Pistons that add variety and help target both your abs and other muscle groups for more balanced core development.

i. Figure 8’s

The Figure 8 is a dynamic movement that engages the core and works the obliques, improving coordination, flexibility, and core strength. The exercise involves a flowing motion that challenges your body’s ability to stabilize while twisting and bending.

How to Do It:

• Step 1: Begin by holding a medicine ball or any weighted object in front of your body with both hands. Stand with your feet shoulder-width apart and knees slightly bent.
  
• Step 2: Rotate your torso to the right and pass the weight behind your right leg, then swing it around and move it to the left side, drawing a “figure 8” with the object.
  
• Step 3: Engage your core throughout the movement to control the flow. Continue alternating directions and moving fluidly.
  
• Step 4: Perform the exercise for the desired amount of time or reps, maintaining control and breathing steadily.

Muscles Targeted:

• Primary: Obliques, transverse abdominis
• Secondary: Shoulders, glutes, and arms

Benefits:

• Enhances rotational strength and mobility
• Targets the obliques and engages the entire core
• Improves coordination and flexibility

ii. Hands Back Raises

Hands Back Raises are a great variation of the glute bridge that incorporates the arms to engage the upper body and further strengthen the lower abs. This exercise helps to activate the core, glutes, and hip flexors while also working on stability and body control.

How to Do It:

• Step 1: Begin by lying flat on your back with your knees bent, feet flat on the floor, and your arms extended straight above your head.
  
• Step 2: Press through your feet and squeeze your glutes as you lift your hips towards the ceiling, while simultaneously bringing your arms toward the floor behind your head.
  
• Step 3: At the top of the movement, squeeze your glutes and engage your core. Hold briefly at the peak.
  
• Step 4: Slowly lower your hips and arms back to the starting position, ensuring your back and hips stay aligned. Repeat for the desired number of reps.

Muscles Targeted:

• Primary: Glutes, lower abs
• Secondary: Upper body, hamstrings, hip flexors

Benefits:

• Strengthens the lower abs, glutes, and hip flexors
• Engages the entire core and improves body coordination
• Enhances posterior chain strength and posture

iii. Twisted Pistons

The Twisted Piston is a challenging exercise that targets the lower abs and engages the hip flexors and obliques through a combination of leg raises and twisting movements. This exercise increases stability and helps to develop core strength and endurance.

How to Do It:

• Step 1: Start by lying flat on your back with your legs extended and your arms at your sides. Keep your feet together.
  
• Step 2: Lift both legs off the floor while simultaneously raising your shoulders slightly off the ground.
  
• Step 3: Twist your lower body to one side, aiming to bring your legs toward that side while keeping your upper body slightly twisted in the opposite direction.
  
• Step 4: Return to the center and repeat the twist to the opposite side. Continue alternating sides for the desired number of reps.

Muscles Targeted:

• Primary: Lower abs, obliques
• Secondary: Hip flexors, transverse abdominis

Benefits:

• Targets both the lower abs and obliques for a comprehensive core workout
• Improves rotational strength and flexibility
• Engages the hip flexors and enhances overall core stability

These additional exercises will not only target the lower abs but also work the entire core, improving overall stability, coordination, and strength. Incorporating these exercises into your routine can help you achieve a more functional and well-rounded core workout.

These top 10 lower ab exercises will help you build a strong and stable core, improve posture, and enhance athletic performance. Incorporating these exercises into your routine can help you achieve better results and avoid injury.

Sample Workout Routine

This workout focuses on strengthening the lower abs with a mix of dynamic and static exercises. It’s designed to be performed in about 30-40 minutes, depending on rest times. Perform this routine 2-3 times a week for optimal results.

Exercise	Reps/Time	Sets	Rest	Instructions
Warm-up	5 minutes	–	–	Jumping jacks, dynamic stretches (leg swings, arm circles), hip rotations.
Dead Bug	12 reps per side	3	30 seconds	Engage your core, extend one arm and opposite leg, and keep the movement controlled.
Hanging Knee Raises	10-12 reps	3	45 seconds	Hang from the bar, raise knees towards your chest, and slowly lower them back down with control.
Mountain Climbers (Slow)	50 seconds	3	30 seconds	Perform mountain climbers slowly, keeping your core engaged and a steady pace.
Reverse Crunch	15 reps	3	30 seconds	Lift your hips toward your chest, engage your lower abs, and control the lowering phase.
Side Plank	30-45 seconds per side	3	30 seconds	Keep your body in a straight line, engage your core, and hold the position, switching sides after each set.
Leg Raises (on Floor)	12-15 reps	3	30 seconds	Keep your legs straight, lift them to a 90-degree angle, and lower slowly without letting them touch the floor.
Hollow Hold	30 seconds	3	30 seconds	Lift legs and shoulders off the floor, keep your lower back pressed into the floor, and maintain a hollow body position.
Cool Down	5 minutes	–	–	Stretch hip flexors, quads, hamstrings, and practice deep breathing for recovery.

This sample routine provides a comprehensive approach to targeting the lower abs while incorporating exercises that challenge other parts of your core. Make sure to maintain proper form and consistency for the best results!

Final Thoughts

The article highlights the importance of strengthening the lower abdominal muscles for overall core stability, posture, and athletic performance. It emphasizes that focusing on lower abs is often overlooked due to traditional exercises primarily targeting upper abs. 

However, the exercises mentioned in this article are effective in targeting the lower abs while engaging other muscle groups for a comprehensive workout. These exercises not only improve core strength and definition but also enhance posture and reduce the risk of injuries by stabilizing the spine and improving hip stability. 

By incorporating these movements into your fitness routine and maintaining proper form to avoid common mistakes like arching the back or using momentum excessively, you can achieve significant improvements in both physical performance and overall health.

Ultimately, prioritizing lower ab training is crucial for achieving a well-rounded core workout that supports better movement efficiency in daily activities as well as sports performance.

Key Takeaways

• Importance of Lower Abs: Strengthening the lower abdominal muscles is crucial for core stability, posture, and athletic performance.
• Neglect of Lower Abs: Lower abs are often overlooked due to traditional exercises focusing on upper abs and obliques.
• Benefits of Strengthening Lower Abs: Improves posture, enhances athletic performance, and helps prevent injuries by supporting spinal alignment and hip stability.
• Dead Bug Exercise: Targets lower abs while improving coordination and stability without straining the spine.
• Hanging Leg Raise Exercise: Builds core strength, improves grip endurance, and targets lower abs effectively with controlled movements.
• Mountain Climbers Exercise: Strengthens lower abs while enhancing cardiovascular endurance and agility through dynamic movements.
• Reverse Crunch Exercise: Focuses on lifting the hips to engage lower abs directly without excessive strain on the spine.
• Side Plank Benefits: Strengthens obliques, improves balance, posture, and reduces risk of back pain by engaging lateral core muscles.
• Medicine Ball Jackknife Exercise: Combines upper body movement with lower ab activation for enhanced core strength and coordination.
• Leg Raises (on floor) Benefits: Specifically targets the rectus abdominis in the lower abdomen to improve core control and reduce back pain when performed correctly with a controlled motion.

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