Home / Fitness exercises / Abs / Rectus-abdomens / Lower-abs
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!
Butterfly crunch with a ball
The Butterfly Crunches with a Ball incorporate the ball as a supportive element. It is placed between the legs to maintain the butterfly-like position of the legs. In the subsequent movement, the upper body should be lifted upward through the crunching motion. This variation of Butterfly Crunches requires only a ball and can be performed anywhere with sufficient space.
Negative crunches on the incline bench
Reverse Crunches on the incline bench are among the challenging abdominal exercises. They are performed in the reverse direction on an inclined bench. The inclined position requires additional effort. The training effect on the abdominal muscles is significantly more intense compared to traditional crunches.
V crunches
V-Crunches are performed in a seated starting position. The focus is on training the rectus abdominis during the subsequent movement. Both arms and legs are lifted simultaneously into the air to enhance the training stimulus.
Leg scissors
The Scissor Kicks are a well-known exercise for strengthening the lower abdominal muscles, adductors, and abductors. Lie on your back with legs almost fully extended in the air. Then move the legs in a scissor-like motion from left to right. This creates a targeted muscle stimulus, especially in the lower part of the rectus abdominis as well as the adductors and abductors.
Hip lift
The Hip Lift exercise focuses on the rectus abdominis. The execution of the exercise is done lying on the floor and requires no equipment. Lifting the hips generates a specific training stimulus in the upper abdominal muscles.
Crunches on the crunch machine
For beginners looking to train their abdominal muscles, Crunches on the Crunch Machine are suitable. The machine assists in the correct execution of the movement. Since most fitness studios have a Crunch Machine, Crunches on the Crunch Machine are often included in beginner training plans.
Dead Bug / Beetle Exercise
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.
Knee raises while lying down
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.
Spiderman Plank
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.