Abs and Core Exercises

How to Get Defined Lower Abs

Follow these tips to develop your hard-to-define lower abs.



Question: I do all sorts of abdominal exercises, but I still have trouble developing my lower abs. What exercises do you recommend to crush your lower abs?

Answer: It may not be simply a matter of choosing better exercises, says IFBB pro bodybuilder and trainer to the stars Roland Kickinger. Definitely some exercises tend to emphasize the lower abs and some tend to emphasize the top part of the abdominals, but there are other important factors to consider if you'’re having trouble bringing out your lower abs.” Read on for Kickinger's checklist of what to do to turn your two-pack into a ripped six-pack.

Target your lower abs

When your upper abs are stronger, you have a tendency to pull from them,” Kickinger points out. “For every rep that you perform, you should concentrate on your lower abdominals. Crunch down hard on that portion with every rep.” Also, perform lower-ab exercises like hanging leg raises and reverse crunches first in your workout when your lower abs are strongest.

Concentrate on quality, not quantity

Don'’t worry about how many reps you can perform. Too many people try to do 20, 30, or even more reps for abs, but this tends to make you conserve energy in the weak areas of your abs and focus more on the strong parts.” Kickinger suggests that by crunching your weakest area—your lower abs—you'll improve the quality of each set, even if you aren'’t able to perform as many reps.

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