The 8 Best Lower Ab Workouts & Exercises (Bodyweight + Weighted)

Lower ab training requires two things:

1. Doing the right exercises.
2. Using the right technique.

Research shows that ab exercises that involve lifting your legs toward your chest (rather than pulling your chest toward your waist) emphasize the lower portion of your abs more than the upper.

The reason for this is basically what you’d expect: the part of your abs closest to whatever you’re lifting has to work the hardest.

That means exercises like captain’s chair leg raises, reverse crunches, and scissor kicks emphasize the lower abdominal muscles a bit more than other ab exercises.

That said, the problem with most of these exercises is that they’re body weight exercises that make it difficult to add weight to over time.

Other exercises that are easier to load, like the weighted sit up and cable crunch, still train the lower abs. And because these allow you to train with heavier loads, they’re arguably better all-around exercises for building a six-pack.

Technique is also paramount when it comes to training your abs. If you aren’t mindful of how you perform each rep, it’s easy to rely on other muscles like the hip flexors, which reduces the muscle-building stimulus for your lower abs.

To train your lower abs effectively, you can use the same cue for all of the exercises on this list: as you perform each rep, imagine curling your belt buckle to your bellybutton. This helps you posteriorly tilt your pelvis (which basically means flexing your glutes so your hips shift forward slightly), which research shows better activates your lower abs.

An important point before you continue:

You’re probably reading this article because you want to get a six-pack or at least improve the definition of your abs. And these exercises will help you do that … if you’re lean enough.

If you have too much body fat, though, you’ll never get six-pack abs regardless of how much or how perfectly you train your lower abs.

For most men, this means reducing your body fat percentage to about 12% or lower. For women, 20% or lower. And since lower-ab fat tends to be the most stubborn, you may need to get even leaner than this to make your lower abs really pop.

The good news, though, is that as you get leaner, even small increases in your abdominal muscle mass become magnified.

Key Takeaways

• The best exercises for building your abs—including your lower abs—are weighted ab exercises like the cable crunch and weighted situp. Most people don’t need to do “special” exercises to train their lower abs.
• If you want to do exercises specifically to train your lower abs, though, include 1-2 exercises in your routine like the captain’s chair leg raise or plank.
• A good cue for training your lower abs (and abs overall) is to imagine curling your belt buckle toward your bellybutton.

The Best Lower Ab Workouts for Everyone

Below are two lower ab workout routines, each designed for a different equipment setup. Pick the one that matches what you have access to.

Each routine includes two short workouts—Workout A and Workout B. Do both of these workouts once per week for a total of two lower ab workouts every seven days.

A quick word on programming: rather than doing these as standalone ab workouts, it’s best to add them to the end of two of your existing workouts on non-consecutive days.

For example, if you train Monday, Wednesday, and Friday, you could add lower ab workout A to the end of your Monday workout, and lower ab workout B to the end of your Friday workout.

Looking at these exercises, you may think, “That’s it? Just two exercises per workout?”

Yes, and that’s by design.

Most people do far too many exercises, thinking they need to work the abs from all different angles using myriad different movements, targeting every muscle that makes up their six-pack. This is a waste of time.

The truth is that you only need to do a handful of ab exercises for a few hard sets each week to maximize your ab definition.

While many people think you need to do hundreds of reps to “sculpt” your abs, the opposite is true. The abs are a muscle like any other, and they grow in response to resistance training like any other.

That means picking a few, effective exercises, doing a moderate number of reps per set, pushing yourself hard on each set, and gradually increasing the weight and reps over time (using a system like double progression).

That said, there are many good ab exercises, and so long as you’re using proper technique and training hard, it’s fine to try different options and see which ones you like best. Hence, while you only need to do one or two ab exercises per workout, I’ve included a variety of options below for you to choose from.

Weighted Lower Ab Workout

Weighted Lower Ab Workout: Workout A

Cable Crunch 2 sets 10–20 reps 2 min rest between sets

Captain’s Chair Leg Raise 2 sets 10–20 reps 2 min rest between sets

Note: Once you can perform 20 reps of the captain’s chair leg raise with good form, switch to the weighted version.

Weighted Lower Ab Workout: Workout B

Weighted Sit-up 2 sets 10–20 reps 2 min rest between sets

Ab Wheel Rollout 2 sets 10–20 reps 2 min rest between sets

If you want to develop your abs as quickly and efficiently as possible, do these two ab workouts. Each starts with a weighted ab exercise to force your abs to produce high levels of tension, and then a bodyweight exercise to train your abdominal muscles at slightly different angles, with an emphasis on the lower abs.

To progress your weighted lower ab workouts, focus on two things: training hard and gradually increasing the difficulty.

First, finish most sets 1–2 reps shy of “failure“—the point where you can’t complete another rep with good form, despite giving your all.

To judge this, ask yourself at the end of each set, “How many more reps could I have done?” If the answer is more than two, increase the weight or reps on your next set to make it more challenging.

Second, increase the weight or reps over time. For example, if your workout calls for 10–20 reps of the cable crunch and you complete 20 reps in a set, increase the weight by 5 pounds for your next set.

Bodyweight Lower Ab Workout

Bodyweight Lower Ab Workout: Workout A

Ab Wheel Rollout 2 sets 10–20 reps 2 min rest between sets

Captain’s Chair Leg Raise 2 sets 10–20 reps 2 min rest between sets

Note: If the captain’s chair leg raise is too difficult, start with the captain’s chair knee raise and progress to the leg raise version when you’re strong enough.

Bodyweight Lower Ab Workout: Workout B

Reverse Crunch with Hip Lift 2 sets 10–20 reps 2 min rest between sets

Plank 2 sets Hold for as long as possible 2 min rest between sets

Note: If the reverse crunch with hip lift is too difficult, start with the regular reverse crunch and progress to the harder version when you’re strong enough.

If for whatever reason you don’t have access to weights or simply don’t want to do weighted ab exercises, do these two bodyweight ab workouts. They aren’t as effective as the weighted workouts, but they’re a workable substitute.

Just note that once you can do 20 reps of each exercise (or hold a plank for more than 2+ minutes), you’ll want to start incorporating weighted ab exercises into your routine to avoid plateauing.

The 8 Best Exercises for a Lower Ab Workout

Below are the 8 best exercises to include in your lower ab workouts.

Some involve bringing your legs toward your chest, which emphasizes the lower portion of your abs. Others—like the cable crunch and weighted situp—train your entire abs (including your lower abs), and make it easy to apply progressive overload.

Both types belong in a good lower ab workout: leg lifts train your lower abs more directly, while the others let you keep adding weight over time, which is the primary driver of muscle growth.

1. Cable Crunch
2. Weighted Situp
3. Ab Wheel Rollout
4. Captain’s Chair Leg Raise
5. Captain’s Chair Knee Raise
6. Reverse Crunch
7. Reverse Crunch with Hip Lift
8. Plank

1. Cable Crunch

Why: The cable crunch trains your ab muscles through a full range of motion, keeps constant tension on the muscles throughout each rep, and allows you to incrementally add weight over time. These three attributes make the cable crunch one of the single best ab exercises you can do.

How to:

1. Set the pulley to the highest position, attach a rope handle, and grip it with both hands.
2. Kneel facing the machine and hold the rope at your forehead, with your hips bent slightly so there’s tension on the cable.
3. Crunch your torso down toward your thighs by contracting your abs, keeping your hips and arms stable.
4. Reverse the movement and return to the starting position.

Expert Tip: Keep your hips and knees locked in the same position throughout each rep. If you bend or straighten them as you crunch, your hip flexors and glutes start helping with the movement, which makes the exercise easier for your abs.

2. Decline Weighted Situp

Why: Like the cable crunch, the weighted situp trains your ab muscles through a full range of motion and allows you to incrementally add weight over time. Some people also find it more comfortable than the cable crunch and feel it better targets their ab muscles. The main downside is that the exercise is relatively easy at the top of the movement (when your chest is closest to your knees) and much more difficult when you’re leaning back, but it’s still better than most exercises in this regard.

How to:

1. Lie on your back on a decline bench, locking your legs into the pads.
2. Pick up a dumbbell or weight plate (I prefer a dumbbell) and hold it across your chest. Use whatever grip you like.
3. Sit up by contracting your abs and bringing your torso toward your knees.
4. Finish with your torso perpendicular to the floor.
5. Reverse the movement and return to the starting position.

Expert Tip: Keep a firm grip on the weight and make sure you don’t let it slide down your chest—this makes the exercise easier and less effective. Instead, keep it positioned as high on your chest as you comfortably can, just below your chin.

3. Ab-Wheel Rollout

Why: The ab wheel rollout trains your entire core—including your lower abs—isometrically. As you roll forward, your abs have to fight the urge to let your lower back collapse, and as you roll back, they have to pull your body in. Although it’s a bodyweight exercise, which generally aren’t as effective as weighted exercises, it’s actually one of the most demanding ab exercises you can do. Ab wheels are also simple, inexpensive, and found in most gyms, making them a practical option for almost any training setup.

How to:

1. Kneel on a mat and grip the ab wheel’s handles directly below your shoulders.
2. Roll the wheel forward, stopping just before your hips drop or your lower back arches.
3. Reverse the movement and return to the starting position.

Expert Tip: Do the movement smoothly. If you find yourself jerking the wheel back and forth, make the exercise easier by not extending the wheel as far forward. To make the exercise harder, you can a) allow the wheel to roll farther forward, b) raise your knees off the floor so you’re balancing on your toes, c) elevate your feet a few inches off the ground d) slow down the movement so it you expose your abs to more time under tension.

4. Captain’s Chair Leg Raise

Why: The main benefit of the captain’s chair leg raise is that it’s convenient—most gyms have one—and quite challenging for a bodyweight exercise. Most people can only do about 8-10 strict reps per set. This means it produces a high level of tension despite being harder to progress than something like a cable crunch.

How to:

1. Position yourself in the captain’s chair with your forearms on the pads, your hands gripping the handles, and your legs hanging straight down.
2. Keeping your legs straight, curl your pelvis upward and lift your legs in front of you.
3. Reverse the movement and return to the starting position.

Expert Tip: If you’re not strong enough to lift your legs when they’re perfectly straight, it’s fine to start with a slight bend in your knees. Over time, work toward straightening your legs to gradually increase the resistance. If the regular captain’s chair leg raise feels too easy, you can also add weight by using ankle weights or pinching a small dumbbell between your feet, but this becomes impractical with anything other than relatively light weights.

5. Captain’s Chair Knee Raise

Why: The captain’s chair knee raise is an easier version of the captain’s chair leg raise. It’s the same exercise, but you bend your knees as you lift your legs, making each rep easier. If you can’t get at least 6–8 strict reps of the captain’s chair leg raise, try the knee raise instead.

How to:

1. Position yourself in the captain’s chair with your forearms on the pads, your hands gripping the handles, and your legs hanging straight down.
2. Curl your pelvis upward and pull your knees toward your chest.
3. Reverse the movement and return to the starting position.

Expert Tip: If you can’t lift your knees all the way to your chest, lift them as high as you can—your thighs parallel to the floor is a good starting point. As you get stronger, work toward bringing your knees closer to your chest.

6. Reverse Crunch

Why: The reverse crunch is one of the best places to start with lower ab training because it makes the posterior pelvic tilt cue easy to apply and requires minimal equipment and space. It’s also easy to learn and perform, so it’s a great starting point for beginners.

How to:

1. Lie on your back with your hands by your sides or under your lower back, and your legs straight.
2. Keeping your legs straight, lift your feet until your thighs are perpendicular to the floor.
3. Tuck your pelvis toward your ribs to curl your hips slightly off the floor.
4. Reverse the movement and return to the starting position.

Expert Tip: Don’t let your legs fall back to the floor between reps. Lowering them slowly keeps your abs working through the entire rep, not just the lifting half of it.

7. Reverse Crunch with Hip Lift

Why: The reverse crunch with hip lift trains your abs the same way as a regular reverse crunch, but the added hip lift at the top increases the total range of motion and likely gives your lower abs a bit more stimulation. It’s a good progression once standard reverse crunches start feeling easy.

How to:

1. Lie on your back with your hands by your sides or under your lower back, and your legs straight.
2. Keeping your legs straight, lift your feet until your thighs are perpendicular to the floor.
3. Tuck your pelvis toward your ribs and press your feet toward the ceiling to lift your hips as high off the floor as you can.
4. Reverse the movement and return to the starting position.

Expert Tip: Press your feet straight up toward the ceiling at the top of the rep, not back over your head. Pushing your feet backward shifts the load to your lower back instead of your abs.

8. Plank

Why: The plank is a uniquely challenging bodyweight exercise—most people struggle to hold this position for more than about 1 minute before needing a break, which means it produces a high level of tension in your abdominal muscles.

How to:

1. Get into a forearm plank with your elbows directly under your shoulders, your forearms flat on the floor, and your legs extended behind you with your weight on your toes.
2. Contract your abs and glutes to keep your body in a straight line from head to heels.
3. Hold this position for the prescribed time.

Expert Tip: When you’re learning the plank, do it next to a mirror so you can check your form. Once you know what a flat back feels like—no drooping hips, no butt in the air—you’ll be able to hold the position well anywhere.

Supplements to Support Your Lower Ab Workouts

You don’t need supplements to build lower ab muscle. That said, the right ones can make the process easier. Here are three worth considering:

• Protein powder: Eating enough protein is essential for building muscle. Protein powders like Whey+, Casein+ and Egg+ make hitting your target easier.
• Creatine: Creatine boosts muscle and strength gain, improves anaerobic endurance, and reduces muscle damage and soreness. For a natural source of creatine, try Legion’s creatine monohydrate powder, creatine gummies, creatine capsules, or post-workout Recharge.
• Fat Burner: Effective fat burners contain ingredients that boost the number of calories you burn and reduce hunger and cravings, making weight loss more straightforward.

Want even more specific supplement advice? Take the Legion Supplement Finder Quiz to learn exactly what supplements are right for you.

Want More Content Like This?

Check out these articles:

• The Best Ab Workout for Women (According to Science)
• The 3 Best Ab Workouts for Building a Defined Six Pack
• How to Get a Six Pack: Tips, Exercises & FAQs

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https://ift.tt/XqIMRDB May 27, 2026 at 06:00PM Legion Athletics