Best lower Ab Workouts - How to get flatter stomach in one month?

Workouts for lower abs will effectively strengthen your mid-section and help you to tone up your muscles into a completed perfect six-pack abs! For most trainers and athletes, especially the lower area of the abs, they need to put a special attention.

Typically the lower abs are those, that has left behind from upper abs and obliques. Most people are looking for right answer from their ab workout routine. You could have the best lower ab workout and perfect six pack, but who cares, if it's under the fat layer.

Not matter, how much fat you are carrying with yourself, but you have to burn that fat from your waist and all from your body, with a proper diet, intensity cardio workout and weight lifting routine! Unfortunately, there are no exercises to flatten your lower abs!

1) Set a realistic goal

This is where all begins. Without a goal, you are getting nowhere. When it comes to the lower belly fat burning, First you should take a picture of yourself. Next you will have to measure the circumference of your waist. It is ideal to measure your body fat percentage and lean body mass before the progress! Now, write these all down and next to this, write the goal you want to achieve. The only way to flatten lower abs is to create a calorie deficit and burning fat through cardio exercise and heavy weight lifting!

2) Follow my best lower ab workouts

Below, you will see my top lower ab workouts to help you to get perfect 6 pack abs! You will see the beginning and end position pictures of every ab exercise along with the excecution and tips of every exercise. If you have trained less than a year, then a beginner workout would be sufficient to start with. Perform every workout twice a week.

3) Follow step-by-step guide, how to get rid of belly fat!

Making your own decisions without having a personal fitness trainer, you could easily lose your focus and in the worst case, making you even more fatter!
This usually leads to an frustration. You don't want it happen. Making goals and doing an endless hours of ab workouts won't get you far enough. You have to know how to implement all this in practically. Fortunately I have a good news! You don't have to struggle with your diet and workout routines anymore. There are hundreds of "how to" - guides on the internet, but above all others, I would express one guide that gives you the 100% tested information,

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Excecution

Lie on your back and bend your knees about 90 degrees above the floor. Place your hands behind your head. Bring your knees up toward your chest with your feet close together by raising your hips. Round your lower back backward lifting your pelvis off the floor. At the top of the movement, squeeze the ab muscles for full contraction. Slowly lower your knees back to the starting position.

Tips

If you can do the same ab exercise on a decline bench, you should try it too. It allows you to hold the rack or end of the bench for a better support so you can stabilize your torso when you bend your knees.

If you perform reverse crunches on a floor, place your hands palms facing down beside your hips to increase the intensity. Always keep your knees bent and never let your feet touch on the floor, rather keep them close together about six inches above from the floor. Do not bring your knees over the chest. This is my favourite and one of the best lower ab workout, that I use almost in every ab workout.

Excecution

Lie on your back on a flat bench. Reach overhead and grab onto the undersite of the bench or at the end to keep your on the position. Bend your legs by flexing hips until your upper and lower body is making a 90 degree angle. Keeping the legs vertical, raise your hips off the bench as high as possible. At the top position, contract your lower abs hard and slowly retutn to starting position.

Tips

Sometimes, I use to perform this exercises a little bit differently, which is by the way more easier than a regular hip raise. I start by extenting my legs and bending from knees and flexing my hips simultenaously from the starting position and then lifting my butt off the bench and reaching over head with my legs. It's like a combination of a leg raise and reverse with hip raise.

This exercise bring to my mind a lying leg raises, except you are raising your hips off the bench at the end, which makes the movement more efficient. If you have back pain, I do not recommend hip raises!

Excecution

Grasp an overhead bar with an overhand grip at arms length. You can use chin-up bar whether it's possible. Keep your legs straight. From this position raise your legs as high as you can. Hold for a moment (1-2 seconds) and contract you abs hard at this position. Next lower your legs back to the starting position keeping your legs straight.

Tips

If the exercise with straight legs seems to be too difficult, start the movements by keeping your knees bent where your hips are at a 90 degree. From this position, raise your knees as high as you can, until your knees are almost touching the chest. Remember to round your lower back.

If you have difficulties to keep the upper body in position during the movement. You can perform the workout on a vertical bench for example. It makes the workout more easier because of the back support.

Excecution

Lying on your back on the floor, put your hands behind your head and place your knees to 45-degee angle, so that your soles are slightly off the floor. This is a starting position. Now begin a pedal motion, bringing your knees one by one toward your opposite elbow. Bring your knee as far as you can, until it will touch to opposite elbow. Then bring your knee to the starting position and simultaneously bring the opposite knee towards the opposite elbow.

Tips

I like to perform this exercise without counting any reps, instead I do each set in a 30 - 60 seconds periods or as long as I can without breaking the technique. I use it always at the end of my ab workout to fully exhaust my lower abs so I could barely breath.

This exercise may be a little bit difficult to perform at first time and it should be started by learning the appropriate technique first by doing it very slowly and placing your hands beside your hips.

Excecution

Seated leg tucks can be performed by sitting crosswise on a flat bench or at the of the bench. Take hold on each sides of the bench for support. Raise your legs slightly off the ground and lean backward slowly at about a 45-degree angle. Keep your knees slightly bend. Starting from this position, squeeze your rib cage and pelvis together by reaching your chest toward the pelvis, rounding your back and lifting your knees up toward your head simultenauosly. At this position, contract your abs hard. Slowly lower your torso and knees back to the starting position.

Tips

This exercise is also called scissors crunches. Because unlike in ab workout, you either contract your rip cage toward the pelvis or the pelvis toward the rib cage, in this exercise, you are doing the both things simultenaously.

This is very effective workout for lower abs. It develops also upper abs. Do not count reps, instead I make as many reps as, until my abs are so fatigued, that I'm not able to perform any more reps.

Working the lower abs can be annoying and time consuming, if you are doing it all wrong! The most common problem with lower ab workouts is a bigger risk to get lower back pains, especially when the lower ab workout has been performed with the improper technique!

When you target the lower abs correctly, you should have a nice burn in your abs, not in your lower back! Unofortunately, I see sometimes when people are doing sit-ups and leg raises by giving too much pressure to their lower back!

Here is a simple guideline how to perform a safety lower ab exercise. Crunch your pelvis up toward your rib cage by SQUEEZING your abs hard and contract fully at the top of the movement, then SLOWLY extent your abs by keeping the continuous tension in your abs, otherwise the pressure will strike into your lower back!

When you are performing crunches as the above picture shows, don't try to lift your entire back up off the floor, just roll forward and crunch your rib cage toward your pelvis. In the basic crunch movements, you always need to round your back, do not keep it straight!

I have listed 3 ab workout routines emphasising the lower ab area and building the complete and strong six pack abs using the lower ab workouts shown above!

If you are just starting out and don't know where to start and what exercises are easy to begin with, don't worry. I will NOT show you, how to work with tens or hundreds of ab exercises by doing hundreds of reps and sets in one workout session. No, that's the way how NOT to build a perfect 6-pack!!

Beginner lower Ab workout routine

Reverse Crunches: 25x, 20x *(30 - 60 seconds)
Hanging leg raises: 25x, 20 *(30 - 60 seconds)
Sit-ups: 20x, 20x *(30 - 60 seconds)

* Keep your rest peroids somewhere between in 30 seconds and 1 minute. Do not exceed 1 minute!

Intermetiate lower Ab workout routine

Hip raise on a bench: 30x, 25x, 20x *(30 - 60s)
Hanging Leg raise: 30x, 25x, 20x *(30 - 60s)
weighted crunch: 30x, 20x, 20x *(30 -60s)

* Keep your rest peroids somewhere between in 30 seconds and 1 minute. Do not exceed 1 minute!

Advanced lower Ab workout routine

Reverse Crunches (hands beside your hips): 30x, 25x *(20 - 30s)
Hip raise + leg raise combo: 30x, 25x *(20 - 30s)
Seated Leg tucks: 30x, 25x *(20 - 30s)
Bicycle exercise: 3 x 30 - 60 seconds interval

* Keep your rest peroids somewhere between in 20 seconds and 30 seconds. Do not exceed 30 seconds!

If you are attempt to reach to a higher level, you have to start from a little and by adding small increments at a time in order to keep your workouts progressive. This can be decreased time of rest periods between sets and doing sets with more intensely, or adding an extra set to each workout.

You may already know, that the foundation of the ripped abs comes from a natural healthy diet, intensive cardiovascular workout and weight training in the right combination. If you are not sure about these three important principles and you want to learn how to turn the fat belly into a fat burning furnace and join with thousands of other succesfull people with ripped six pack, read my review of The Truth about Six Pack Abs!