Lower Ab Workouts

Today we are going to concentrate on lower ab workouts as part of our core strengthening exercises.  Below is a visual aid that shows the targeted muscles and lists off the exercises we will do to build muscle.  Lower Ab muscles are one of the harder sets to work on.  This is probably the last muscle group that you will see noticeable good definition.  Whilst not all exercises below are to directly target the lower Abs, you should still perform them to keep a balanced core.

I am going to show some relevant videos to give you more of a view on how you can complete these lower Ab workouts successfully.  Do them wrong and all you will gain is lower back pain.

Lower Ab Workouts – Video series

lower ab workouts

Knees Up Crunch  

  • First lie on your back, knees bent and your hands behind your ears.
  • Lift your feet a few inches off the floor and hold them there.
  • Crunch forward then lower your torso back to the floor, keep your feet off the floor throughout the movement.


  • Lie on your back, reach your hands behind your head.
  • Bring your legs up to tabletop position, one at a time.
  • Squeeze inner thighs together.
  • On the exhale, rotate your ribcage to the left.
  • Bend left knee and  bring it toward your right arm.
  • Switch, bringing your right knee as close as you can to your left arm.

  • Lie on your back on the floor.
  • Bend your knees and keep feet flat on the floor.
  • Cross your arms in front of your chest.
  • Lift your shoulders towards the ceiling using your abdominal muscles.  Make sure you keep looking straight up at the ceiling
  • Pause at the peak
  • Ease back down slowly as you inhale.
Legs Lower

  • Lie on your back on the floor.
  • Stretch arms out fully.  Palms flat on the floor.
  • Lift straight legs up to the vertical.  Keep them together
  • Lower legs back to the floor.  Remembering to keep them together
Heel Touch

  • Lay down on on the floor with your knees bent,feet flat and slightly wider than shoulder width apart.
  • Extend your arms towards your feet with palms facing inwards.
  • While exhaling, crunch your abs and try to catch your right ankle with the right extended arm, pause for one second.
  • Move back to start position and inhale as you go.
  • Repeat on alternating side.

This exercise plan is part of our core exercise workout set.  Lower Ab Workouts form a key part of this.  Core strength is a fundamental part of strength conditioning for all triathletes and one that you should definitely work on.  It will help in all three stages of the race.  Core strength really helps on the bike as you will spend a fair bit on time locked in the aero position.

Let us know if there is anything you feel we should add to this.  There are a million exercises you can incorporate in your lower ab workouts but we feel these are the main ones to concentrate on.  As always you perform these exercises at your own risk so be sure to work within your own boundaries and seek medical advise if you feel you have overdone it.



Amazing Ab Workout

is available now on the App Store.  Go grab yours today.

amazing ab workout

Here is a handy wiki on Ab exercise if you want to find more science behind it



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