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Best lower ab exercises: what works, what doesn’t, and a 10 minute routine

Your lower abs aren’t a separate muscle, and the research on training them is more interesting than most workout lists admit. Here’s what it shows, plus eight moves to try.

By the Nourish & Strong team8 min read
A man lying on a living room rug, gently pulling one knee toward his chest

The short answer: the best lower ab exercises are slow, controlled moves such as the reverse crunch, pelvic tilt, dead bug and plank. Your lower abs aren’t a separate muscle, though. They’re the bottom of the rectus abdominis, so these moves train the whole muscle. They build strength and endurance, and they won’t remove fat from that one spot.

Do lower abs exist?

Not as their own muscle. Cleveland Clinic describes the rectus abdominis as two vertical bands running from your ribs to the front of your pelvis. That’s the “six-pack.” The lower part is simply the bottom end of those bands.

Two nearby muscles matter too. The transversus abdominis is the deepest flat ab muscle, and it helps stabilize your trunk. The pyramidalis is a tiny triangle above the pubic bone, and about 20% of people don’t have one.

Can you target your lower abs?

Only a little. Researchers use electromyography (EMG), which reads muscle activity through the skin, to compare the upper and lower sections. The results don’t line up neatly:

StudyPeopleWhat it found
Lehman, 200111No differences between upper and lower sections. The authors thought any gap was small and might not matter in practice.
Clark, 20038No upper or lower difference in any of 6 exercises. Curl-up versions beat the reverse curl-up and leg lowering for both sections.
Willett, 200125The reverse curl produced the most lower section activity of 5 exercises.
Sarti, 199633In active people with good form, a pelvic tilt worked the lower section harder than a curl-up. With poor form, there was no clear pattern.
Escamilla, 200621An ab wheel, hanging knee-ups and an inclined reverse crunch led for both sections. These also worked other muscles hard, including the hip flexors.

These are small studies with different methods. A 2009 review of 87 EMG studies found them too inconsistent to pool. The fair summary is that some moves may shift the emphasis slightly, and both sections work every time. Good form may matter as much as which move you pick.

Can ab exercises burn lower belly fat?

For practical purposes, no. In a trial of 24 sedentary adults, 7 ab exercises done 5 days a week for 6 weeks made no significant difference to body fat, belly fat or waist size. Those people did build endurance. They managed 47 curl-ups compared with 32 in the group that didn’t train.

Another study had people train one leg with 960 to 1,200 reps per session for 12 weeks. They did lose some fat, but it came from the arms and trunk, and the trained leg didn’t change.

A couple of small trials hint at a modest local effect. One, in 16 men, also involved treadmill running 4 days a week. That’s too thin to plan around.

Why are your lower abs not showing? Visible abs depend on the layer of body fat over them. Harvard Health says that comes down to diet and aerobic exercise alongside core work. We’d judge this routine by what your body can do, such as holding a plank for longer.

What are the best lower ab exercises?

These eight need only the floor. The amounts are our suggested starting point, so adjust them to you. Move slowly and breathe out on the effort.

MoveSets and repsForm cuesEasier version
Side-lying draw-in2 sets of 6, hold 10 secondsLie on your side, knees bent. Breathe out and draw your lower belly in like a corset.Hold for 5 seconds
Pelvic tilt2 sets of 10, hold 3 secondsOn your back, knees bent. Tip your pelvis so your low back presses gently into the floor.Stand with your back against a wall
Dead bug2 sets of 6 per sideKnees over hips, arms up. Lower the opposite arm and leg without letting your back arch.Tap one heel down at a time, arms still
Bird dog2 sets of 6 per sideOn hands and knees, reach opposite arm and leg. Keep hips level and back still.Move only an arm or only a leg
Curl-up2 sets of 10Knees bent, hands across your chest. Lift just your shoulder blades.Slide your hands up your thighs
Reverse crunch2 sets of 8Knees bent and lifted. Curl your hips slightly off the floor, then lower slowly. No swinging.Keep hips down, draw knees in a little
Forearm plank2 sets of 20 secondsElbows under shoulders, straight line from head to heels. Stop if your hips sag.Drop to your knees
Side plank2 sets of 15 seconds per sideElbow under shoulder, hips lifted, body in one line.Bend your knees and keep the bottom knee down

A 2009 EMG review offers three useful safety points: don’t pull on your head with your hands, keep your knees and hips bent for upper body moves, and avoid anchored feet and active hip flexion. That’s why you won’t find straight-leg raises or feet-under-the-couch sit-ups here.

Ready for more? Lengthen your holds first. The plank works better for endurance and stability than for building strength, one EMG study suggests, while the side plank challenged the obliques enough to strengthen them. A kneeling ab wheel rollout is a big step up, so save it until these feel easy.

What does a 10 minute lower ab routine look like?

Do this order straight through, with one set of most moves. The NHS suggests strength exercises at least twice a week. Our guide to strength training for beginners shows how abs fit into a full-body week.

TimeMoveAmount
0:00 to 1:00Side-lying draw-in6 holds of 10 seconds
1:00 to 2:00Pelvic tilt10 reps
2:00 to 3:30Dead bug6 per side
3:30 to 5:00Bird dog6 per side
5:00 to 6:00Curl-up10 reps
6:00 to 7:00Reverse crunch8 reps
7:00 to 8:30Forearm plank2 holds of 20 seconds, 20 seconds rest between
8:30 to 10:00Side plank2 holds of 15 seconds per side

Harvard Health warns against training abs while neglecting your back and hips, so keep them in the mix. For overall fitness, add cardio such as HIIT or brisk walking on other days.

What are deep core exercises?

They’re gentle, controlled moves that train the transversus abdominis and your ability to hold your trunk steady. The draw-in, dead bug and bird dog all fit. After birth, the NHS suggests the side-lying draw-in with a pelvic floor squeeze, up to 10 times. The 2009 EMG review says bracing and hollowing are the better choice when your goal is spine stability.

When should you avoid ab exercises?

  • Back pain. Stop any move that sharpens it. Start with our exercises for lower back pain and read how to get rid of back pain.
  • Pregnancy. The NHS says to avoid lying flat on your back for more than a few minutes in later pregnancy. Skip the floor moves then, and ask your midwife or doctor what suits you.
  • After birth. The NHS advises avoiding sit-ups, planks and high-impact exercise at first. The gap between your stomach muscles usually closes by about 8 weeks. Deep stomach and pelvic floor work can help it get smaller.
  • Diastasis recti. Cleveland Clinic lists crunches, sit-ups, double leg lifts, and planks unless modified, as moves to avoid. Stop anything that makes your belly bulge, cone or dome.
  • A hernia. Don’t train around a new bulge. Have it checked first. After repair surgery, the NHS says to avoid heavy lifting and strenuous activity for at least 4 to 6 weeks.

When should you see a doctor?

  • See a doctor if you have a lump in your belly or groin that grows when you cough, a stomach gap wider than two fingers, or a gap still clear at 8 weeks after birth.
  • Get care the same day if a hernia hurts, or comes with a swollen belly, nausea, vomiting, constipation or fever.
  • Call 911 or your local emergency number for back pain with weakness or numbness in both legs, numbness around your genitals or bottom, or changes in bladder or bowel control.

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Quick questions

Do lower abs exist?

Not as a separate muscle. What people call lower abs is the bottom section of the rectus abdominis, which runs from your ribs to your pelvis. EMG studies show both sections work together, and any difference between them seems to be small.

Can you target lower abs?

Only slightly. A reverse curl and a pelvic tilt produced more lower section activity in some small studies, but others found no difference between upper and lower abs. Pick moves you can control, because good form may matter as much as the exact exercise.

Why are lower abs so hard to get?

Lower abs are hard to see because they depend on the body fat covering them, and ab work doesn’t remove fat from one spot. In one trial, six weeks of ab exercises built endurance without a significant change in belly fat or waist size.

What are the best deep core exercises for beginners?

Start with a side-lying draw-in, a pelvic tilt and a dead bug with one heel tapping at a time. These train the deep transversus abdominis and trunk control without much load. Breathe steadily, keep your back still and stop if your belly domes.

Are deep core exercises safe postpartum?

Usually, and they’re often advised. The NHS suggests deep stomach and pelvic floor exercises after birth, and says to avoid sit-ups, planks and high-impact exercise at first. See your doctor if a gap is still clear at 8 weeks, or if you have pain.

How often should you do lower ab exercises?

Two or three days a week is a sensible start. The NHS suggests strength exercises at least twice a week. Daily sessions aren’t needed, and a short routine works best alongside strength work for your legs, back and hips.

This article is general information, not medical advice. If you’re pregnant, have recently given birth, or have a hernia or back pain, ask your doctor or physical therapist before you start.

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