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Get a set of ripped lower abs with this simple six-pack circuit.
For most guys, starting from the bottom and working up is a great strategy when training for a six pack. Because your lower abs tend to be more stubborn, in terms of building strength and definition, having the top half of your abs focus on the bottom half of your abs makes sense. Keep this in mind as you begin to develop a plan of action for building your abdominal and core muscles. You'll want to create a lower abs workout while making sure your lower abs workout hits all the muscle groups in your abs to provide the balance you need.
Many people focus too much on getting a six pack without realizing that your lower abs are about much more than aesthetics. It's about strengthening your core muscles for stabilization, mobilization, and use of your body. Without a strong core, you won't be able to do much and any idea of being functionally fit goes out the window.
The lower abs workout accomplishes all of these concepts that we've talked about very well. Starting with two movements that target your lower abs, followed by oblique work, and finally a core stabilization finisher.
Since it's impossible to train one part of the rectus abdominis - your six-pack muscles - apart from another, your upper abs will also get a lot of work in this routine. So go ahead and start creating the best midsection your body will allow!
WORKOUT FOR LOWER ABS
- Exercise Reps
- Hanging leg raise 12-15
- Land mine 10 per side
- Weighted crunch 15
- Swiss ball plank 30-sec hold
Hanging Leg Lift
Start each repetition slowly to ease the emphasis on the hip flexors and keep the tension on the abs. At the top, crunch your pelvis upward and hold for one second.
Row of landmines
Place one end of a barbell in a corner, with the weight on the other end. Holding the weighted end, shake the barbell from side to side in an inverted U shape.
Weighted Crunch
Lie flat on your back with your knees bent, holding a plate to your face. Bend at the waist and crunch, hold for a second, then lower your torso until your shoulder blades touch the floor.
Swiss ball plank
Place your elbows on a Swiss ball and get into a plank position. Focus on keeping your entire body in a straight line from head to toe.
Related Post: The Ultimate Kettlebell Workout
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