Strength training
Lower Ab Workout: 8 Exercises That Actually Work Your Lower Abs
Published October 20, 2026
There is no separate "lower ab" muscle: the rectus abdominis runs from your ribs to your pelvis, but exercises that curl the pelvis toward the ribs (reverse crunches, leg raises, hanging knee raises) emphasize its lower part. Training them builds a stronger core; flattening the lower belly depends on losing body fat overall, since ab exercises alone did not reduce belly fat in a controlled trial (Vispute et al., 2011).
The key cue: tilt the pelvis
For every lower-ab exercise, the movement must come from rolling the pelvis up (posterior tilt), not just swinging the legs with the hip flexors. If your lower back arches off the floor, the exercise is too hard.
8 lower ab exercises (easy to hard)
| # | Exercise | Sets × reps |
|---|---|---|
| 1 | Dead bug | 3 × 8/side |
| 2 | Reverse crunch | 3 × 12 |
| 3 | Lying leg raise (bent knees) | 3 × 10 |
| 4 | Flutter kicks (lower back pressed down) | 3 × 30 s |
| 5 | Hollow body hold | 3 × 20-40 s |
| 6 | Hanging knee raise | 3 × 10 |
| 7 | Straight-leg lying leg raise | 3 × 10 |
| 8 | Hanging leg raise | 3 × 6-10 |
6-week lower ab workout (3× per week, 10 min)
| Week | Workout |
|---|---|
| 1 | Dead bug 3 × 8/side · Reverse crunch 3 × 10 |
| 2 | Dead bug 3 × 10/side · Reverse crunch 3 × 12 · Hollow hold 2 × 20 s |
| 3 | Reverse crunch 3 × 15 · Bent-knee leg raise 3 × 10 · Hollow 3 × 25 s |
| 4 | Hanging knee raise 3 × 8 · Flutter kicks 3 × 30 s · Hollow 3 × 30 s |
| 5 | Hanging knee raise 3 × 12 · Straight-leg raise 3 × 8 |
| 6 | Hanging leg raise 3 × 6 · Reverse crunch 3 × 15 · Hollow 3 × 40 s |
Add 1-2 anti-rotation and side exercises (see oblique exercises) and a plank variation (core workout).
What actually flattens the lower belly
| Lever | Target |
|---|---|
| Calorie deficit | 300-500 kcal below maintenance (see calorie deficit) |
| Protein | ~0.7-1 g per lb (1.6-2.2 g/kg) |
| Strength training | 3× per week, full body |
| Daily steps | 7,000-10,000 |
| Sleep | 7+ hours |
Full fat-loss guide: how to lose belly fat.
Common mistakes
| Mistake | Fix |
|---|---|
| Lower back arching on leg raises | Bend knees, shorter range |
| Swinging on hanging raises | Pause at the bottom |
| 200 crunches a day for fat loss | Diet and full-body training |
| Neck pulling | Hands lightly at temples or on the floor |
Postpartum and back pain
After pregnancy (possible abdominal separation) or with back pain, ask a physical therapist which exercises suit you before starting leg raises.