Achieving sculpted lower abs isn’t as hard as you might think.
With the right exercises and consistency, you can strengthen your core and get that chiselled look. Discover the best lower ab exercises that will help you build muscle, improve stability, and burn fat effectively.
Let’s be honest—who doesn’t dream of having a perfectly toned midsection? While getting defined abs takes dedication, it’s not as complicated as many believe. The key lies in performing effective lower ab exercises that not only strengthen the core but also enhance overall fitness.
Whether you’re aiming for a shredded six-pack or just want to tone your stomach, these tried-and-tested exercises will get you there. The best part? You can do them at home without any equipment!
Best Lower Ab Exercises for a Toned Core
1. Dead Bug – A Killer Core Stabiliser
Despite its odd name, the Dead Bug exercise is one of the most effective for engaging your core. It not only strengthens the lower abs but also improves coordination and balance.
How to Do It:
- Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
- Slowly extend your right leg straight while lowering your left arm behind you.
- Return to the starting position and switch sides.
- Keep your lower back pressed to the floor at all times.
Tip: Move slowly and maintain control to maximise the burn!
2. Crab Toe Touches – A Full-Body Burner
This is a fantastic cardio and core move that targets the lower abs, glutes, and hamstrings while improving flexibility.
How to Do It:
- Sit with your knees bent, feet together, and hands placed behind you.
- Lift your hips off the floor, kick your right leg up, and touch your right foot with your left hand.
- Return to the start and repeat with the opposite side.
Tip: Engage your core and lift your hips high for a greater challenge.
3. Heel Taps – A Simple Yet Effective Move
Heel taps may look easy, but they seriously fire up the lower abs and help stabilise the core.
How to Do It:
- Lie on your back with your arms at your sides and legs extended towards the ceiling.
- Lower one leg at a time, tapping your heel to the floor.
- Keep your legs straight and controlled for the best results.
Tip: The slower you lower your legs, the more intense the workout.
4. Reverse Curls – A Hidden Gem for Ab Definition
Reverse curls are a game-changer for targeting those hard-to-reach lower abs.
How to Do It:
- Lie on your back with your head slightly lifted and hands by your sides.
- Bend your knees and lift your legs off the floor, keeping a 90-degree angle at your hips.
- Bring your knees towards your chest, slightly lifting your lower back.
- Lower back down with control.
Tip: Perform 2-3 sets for maximum effect, squeezing your abs on every rep.
5. Mountain Climbers – Burn Fat and Build Strength
Mountain climbers are an excellent high-intensity exercise that engages the lower abs while torching calories.
How to Do It:
- Start in a high plank position with your hands shoulder-width apart.
- Draw your right knee towards your chest, then switch legs quickly.
- Continue alternating in a running motion.
Tip: Keep your core tight and gradually increase your pace for maximum burn.
6. Bicycle Crunches – A Classic for a Reason
One of the best moves for overall core engagement, bicycle crunches target both the lower abs and obliques.
How to Do It:
- Lie on your back and place your hands behind your head.
- Extend your right leg forward while bringing your left knee towards your chest.
- Twist your upper body so your right elbow touches your left knee.
- Switch sides and keep going in a pedalling motion.
Tip: Keep your feet off the floor the entire time for an extra challenge.
7. Hip Bridges – Strengthen Your Core and Glutes
This exercise is fantastic for stabilising the core while also strengthening the glutes and lower back.
How to Do It:
- Lie on your back with your knees bent and feet shoulder-width apart.
- Lift your hips up, forming a diagonal line from knees to shoulders.
- Hold for 5 seconds, then lower down slowly.
Tip: Squeeze your glutes and move at a slow, controlled pace for best results.
8. Star Plank – The Ultimate Core Challenge
A twist on the traditional plank, the star plank takes core activation to another level.
How to Do It:
- Start in a push-up position and spread your arms and feet as wide as possible.
- Hold this star shape for at least 30 seconds.
Tip: Try the side star plank variation for an added challenge.
