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Exercises for the lower abdominal muscles
Are you looking to specifically train your lower abdominal muscles? Within this comprehensive overview, we provide a wide range of effective exercises to strengthen and define your lower abdominal muscles. Try exercises such as leg raises, reverse crunches, and mountain climbers, and you will feel the activation and strengthening of your lower abs.
Exercises for the lower abdominal muscles
Are you interested in defining and strengthening your lower abdominal muscles? Within this comprehensive collection, we provide a wide range of effective exercises to train your lower abdominal muscles specifically and achieve a toned abdomen. Let's get started!
Knee raises on the machine for the side abdominal muscles
Performing hip raises on a machine for the oblique abdominals allows you to specifically target the oblique muscles while simultaneously stimulating the lower abdominal muscles. For this, a slanted bench is used. During the movement, the hips are lifted to the side, activating the lower abdominal muscles as a secondary effect.
Leg raises with hip roll
Leg raises with a rolling motion are an abdominal exercise that is done on the floor. Since no special equipment is required, leg raises with a rolling motion can be practiced anywhere. The straightforward execution makes this exercise particularly suitable for beginners.
Hanging leg raises for the obliques
Hanging leg raises for the oblique abdominals offer various variations. All these exercises aim to train the oblique abdominal muscles and have a secondary impact on the lower abdominal muscles. To perform these, you hang from a bar and lift your legs while twisting your body to one side. Due to the complex execution, hanging leg raises for the oblique abdominals are more suitable for experienced fitness enthusiasts.
Belly roll with the barbell
If a wheel roller is not available, ab rollouts can also be done with a barbell. The exercise is performed in a lying position with the abdomen facing the ground. Here, you roll the upper body forward to bring the chest as close to the ground as possible.
Abdominal roll with the wheel roller
For the ab rollout with the wheel roller, you utilize a training device to effectively train your abdominal muscles. To start the exercise, you roll your body forward without resting the upper body. The wheel roller can assist in the movement, making this exercise suitable for beginners as well.
Flutter kicks for the stomach
Butterfly movements for the abdomen offer various options. You can either be on the floor or an elevated surface, targeting your lower abdominal muscles by lifting your legs.
Leg raises on the dip bar
Hanging knee raises with shoulder support offer athletes the opportunity to specifically strengthen the lower abdominal muscles. To do this, position yourself at a shoulder support with legs hanging straight down. In contrast to other exercises like knee raises, the legs remain fully extended throughout the entire movement.
Knee raises on the machine (classic)
Foot raises on the apparatus ensure, through the fixed position in the device, that athletes can fully focus on the foot raising. Most fitness studios have suitable equipment available. This way, the lower part of the abdominal muscles can be targeted with foot raises on the apparatus.
Leg raises lying with partner
During leg raises lying down with support, you receive assistance from your training partner. The lying athlete holds the standing partner's legs to ensure stability and draw strength entirely from the abdominal muscles. Subsequently, the legs are raised. Since many athletes prefer working with a training partner, this exercise adds variety and fun to the training plan.
Candle
The inverted tree is both a abdominal exercise and a yoga position that aids in relaxing the pelvic area. To do this, lie on your back on the floor. Then move your body into a position that points vertically into the air. To maintain the inverted tree, advanced abdominal training is necessary. Incorrect execution may risk spine injuries.
Classic leg raises for the abdominal muscles
Traditional leg raises for the abdominals are among the most popular fitness exercises for beginners starting with abdominal training. Since no training equipment is needed, this exercise can be performed anywhere. From a lying position, move your legs into the air and then lower them. The training stimulus then primarily targets the lower part of the rectus abdominis muscle.
Hanging leg raises for the rectus abdominal muscles
Hanging knee raises for the straight abdominal muscles are a fitness exercise particularly suitable for advanced athletes. After all, you need to maintain a hanging position to then lift the knees. Various variations are available for this exercise. Primarily, the straight abdominal muscles are trained, especially in the lower region.
Mountain climber on the TRX ropes
The exercise of Mountain Climbers on TRX straps is an intriguing choice for many athletes, where the entire weight rests on the arms. This engages not only the legs and the buttocks but also the muscles of the upper body intensely in the training. Simultaneously, TRX straps offer high flexibility in the execution of the exercise, and the sense of balance is also trained.
Vertical Mountain Climber
The Vertical Mountain Climber is a less-known variation. Few athletes associate this variation with the traditional Mountain Climbers. In this variation, one leg is drawn towards the center of the body while the arms are diagonally stretched upward. The emphasis here lies on training the leg and abdominal muscles.
Cross body mountain climber
The exercise Mountain Climber across the Body significantly targets the abdominal muscles compared to other Mountain Climber variations. However, athletes also generate an intense training stimulus for the buttocks and legs. This is due to the deviating movement from the classic Mountain Climber, where one leg is moved from a push-up position diagonally across the body. In the classic variations, the leg movement is straight forward.
Mountain climber with wide legs
The Mountain Climber with Wide Legs is a variation of the classic Mountain Climber exercise where the legs are positioned wider apart. Subsequently, the fitness exercise is performed in the classic manner, with a heightened focus on the leg and gluteal muscles. The wider leg stance increases the level of difficulty. It is particularly important to warm up adequately beforehand to avoid injuries to the lower back.
Classic mountain climbers
The traditional Mountain Climbers are a full-body exercise that strengthens the legs and abdominal muscles. This exercise is also known as "Bergsteiger" (mountaineer). From a high plank position, the legs are alternately brought towards the body to generate the training stimulus. Due to the dynamic execution, traditional Mountain Climbers are suitable for full-body training, strengthening the cardiovascular system, and burning calories during fast execution.
Russian twist with partner
Russian Twists with a Partner are suitable for athletes who train together. The two fitness enthusiasts sit facing each other. They throw a ball to each other and rotate their upper bodies in one direction after catching it, targeting the oblique abdominal muscles. The movement is done alternately, ensuring both sides are trained.
Russian Twist with additional weight
For those who are not challenged by the conventional Russian Twist variation or are seeking a greater challenge, there is the option to perform Russian Twists with additional load. To do this, grab a weight plate that you can either press against your chest or hold with extended arms. Moving with additional load in both directions provides a more intense training stimulus.
Classic Russian twists
Traditional Russian Twists are a widely practiced fitness exercise to strengthen the oblique abdominal muscles, with the straight abdominal muscles also being stimulated secondarily. The uncomplicated execution of the movement makes this exercise suitable for athletes at all training levels. Since no additional equipment is required, traditional Russian Twists can be practiced anywhere.
Bench hip raises
In hip raises on the bench, the focus is primarily on training the straight abdominal muscles. To do this, position yourself on a bench to intensify the muscle stimulus. This fitness exercise is suitable for both beginners and advanced individuals who want to strengthen their straight abdominal muscles during hip raises on the bench.
Hip raises on the floor
Hip raises on the floor are an exercise for the straight abdominal muscles with a moderate level of difficulty. It is a common exercise for abdominal muscle training. Without additional equipment, you can perform hip raises on the floor while lying down.
Reverse crunch while sitting on the bench
Reverse crunches sitting on the bench allow fitness enthusiasts to perform crunches in the opposite direction. Sit on the edge of a bench with your legs suspended in the air. During the exercise, the knees are moved toward the chest.
Reverse crunches on the incline bench
Reverse crunches on the incline bench are a fitness exercise that allows advanced individuals to train their straight abdominal muscles. In this exercise, athletes use the incline bench to increase the training stimulus. As the name suggests, this exercise is performed in the opposite direction.
Reverse crunch on the floor
The High-Low Crunch on the floor is particularly suitable for home training, as no specific sports equipment is required. The movement is contrary to regular crunches. While you lift the upper body slightly, the knees are subsequently moved towards the chest. The training stimulus primarily targets the upper part of the rectus abdominis.
Folding knife on the ball
The abdominal exercise Butterfly Exercise on the Ball requires a specific execution of movement. While lying in the starting position on the exercise ball with your legs, you pull the knees towards the ground afterward to secure the ball with your feet.
Jack Split Crunch
The Jump Split Crunch exercise bears strong similarities to V-Ups. In this variation, you extend your legs downward and your arms upward. Subsequently, you bring them together in the middle while airborne. Unlike V-Ups, you lay down your legs and arms again during the backward movement.
Classic V-Ups
With traditional V-Ups, you begin the exercise in a lying position, with both legs hovering above the ground and arms stretched behind your head. During V-Ups, you move both your arms and legs together in the air. Traditional V-Ups focus on providing an intense stimulus to the rectus abdominis.
Cross crunches
The fitness exercise Criss-Cross Crunches is a variant of regular crunches that targets the entire rectus abdominis. With the characteristic curling crunch movement, you move your upper body in both directions. The elbow should always be directed toward the opposite knee.
Dynamic Bicycle Crunches
Bicycle Crunches derive their name from the typical movement, resembling riding a bicycle. The focus is on training the oblique abdominal muscles, although it also engages the rectus abdominis. As you lift one side of your body, you alternately move your legs. Due to the continuous movement, Bicycle Crunches are more complex and are suitable primarily for advanced athletes.