Lower abs exercises?

[CNovaJason]

Anyone got the best exercise(that works for you) for lower abs? I have the top and middle starting to come around(gotta lose a little more bf%) but the lower ones seem far away from getting a good burn. Thanks to any bros who respond.

 

[IvanOffelitch]

Roman chair sit-ups seem to be hitting mine pretty well, but they're tough to do if you have any lower back issues.

 

[Tom Treutlein]

Frog Kicks/Hanging Knee Raises
Reverse Crunches

Don't try and focus on it too much, though. Do something like bridges (I know I advocate these a lot, but I can't help but feel these have immensely helped my abdominals in terms of functionality and aesthetics) and side bridges, then throw in full range of motion crunches with weight on a balance ball. Outside of those three, I'd rotate in russian twists (love these now), frog kicks, or medicine ball work.

 

[musketeer]

Im suprised that no-one has metioned that the abs are one sheet of muscle and the best way to hit the lower part is the same as hitting the upper part.

I would have to say that I have found one way of blasting the lower abs in isolation and leaving them really sore and aching:

Lie back on the bench with arms overhead braced on the supports - pretense abs.

Training partner carefully bashes you beneath the belly button with a hammer or other blunt impliment.

Change places - you can now return the favour.

 

[Tom Treutlein]

They're one muscle, but I trust supreme when he told me that different exercises will better stimulate different parts, though hitting the entire ab wall on a whole.

I forgot to add that dragon flags might be a really fun ab exercise to throw in on occasion, if you're strong enough to do them.

 

[dutchman063]

I do the roman chair leg lifts... very effective for me

 

[Extra_Strong]

I agree with musketeer. You abs are more like a sheet if you want the lower abs to get bigger the whole group needs to grow. You many notice that the top row is the biggest and the second just a little smaller and then the bottem row are the smallest
also fat seems to collect lower on the abs making it lowest group look even smaller..

I work my abs with more of a stretch and more of a flex than most.

When doing hangging leg raises my top possiting is with my knees on my chest forcing me to really bow my back.. for a complete contraction.
when my legs are at the bottom position i give my abs a complete stretch pulling my legs behind me ,kinda trying to tough my back with my legs.

When doing a regular set up I do them on an incline so when i am in my top position i can not rest or is menimal. I do the same on my way down i really arch my back to get a complete stretch and at the top positon i try to touch my chest or shoulders to my belly button. giving my abs a full contraction. so instead of a set up it really just looks like i am arching my spine fully and then bowing my back fully .. this type of movment is more of your abs then the traditional set up that is really mostly just keeping your spine straight and using your hip flexers.. I recomend giving it a try.. see what cha think..

 

[Tom Treutlein]

Do full range situps on a balance ball. Practice stabilizing your body, get a complete stretch, and it's not across any hard surface. Probably the best way to do them.

 

[musketeer]

russian twists, frog kicks, dragon flags...

you forgot the jacknife crunches, Hungarian raises and the singing crab lift.

 

[NYBodyguard]

also fat seems to collect lower on the abs making it lowest group look even smaller..

yup

just keep on doing abs and diet right and they will come, it always works top middle bottom so when you starting seeing solid mid, lower is on the way

 

[rbtrout]

Russian twists, frog kicks, dragon flags and singing crab lifts. Sounds like my new menu plan.
I think musketeer is correct, though, about 1 sheet of muscle. Ab work pretty much targets all the abs, you'll always see the top first, mid second and lower last because of the extra fat (for me). But, I think that some exercises do hit parts of the abs differently. I always use hanging leg raises and feel the burn in the lower abs more than the mid or upper abs.