Today I will be showing you a variety of exercises you can start doing right now to build those lower abs and get them to show. You may think you are training them now, but there are some key strategies I will teach you that will help get you results faster. I’m also going to go through some of the reasons why you have not been able to see them yet.
Don’t get discouraged if you are still struggling to see those lower abdominals. Everyone has them, but some of the reasons you may not be seeing them yet comes down to the technique you are using, exercises may not be correct, diet, and not building enough muscle throughout your entire abdominal area. First you need to be eating healthy and have a low enough body fat percentage in order to see your abs. You also need to be building muscle in the correct way. Most of the time you are involving too much of your hip flexors and not realize it, which takes away a lot of the work from the lower abs.
Here are a few exercises you can try right now. On a pull up bar, you can start doing basic knee raises to build up enough strength, coming up to only 90 degrees. With a bench, you can perform single leg knee tucks. Keep your leg below 90 degrees, and bring your knee to your chest. This is an easier variation, but you will definitely feel the burn with higher reps. You can also try a tucked L-sit and hold it for as long as you can. The final exercise is a floor knee raise. Keep your back straight and core tight. As you progress you can extend your knees more and more.
The most important thing to remember when targeting your lower abs is not to bring your knees up past 90 degrees. When that happens, you will start recruiting other muscles which takes away from training the lower abs.