How to develop some sexy lower abs

How to develop your lower abs

The lower abs are often hidden and not very well defined. However, when they are built up properly they look amazing and can make your whole stomach a lot tighter and firmer. Here is how you develop you lower abs.

The most important thing you need to know about training the lower abs

When you are trying to build your lower abs you need to make sure you apply this tip as it can save you a lot of time and effort.

The lower abs are not as strong as the upper abs and this means that it is very important to train the lower abs before the upper abs. For example, if your abs routine consists of crunches and reverse crunches you need to make sure you do the reverse crunches first. If you don’t, the lower abs will become fatigued during the exercises that mostly target the upper abs and they will not develop well. This is why most people’s lower abs are underdeveloped.

Exercising the lower abs is FUN!

I don’t know why I put this as a heading but I had a little funny feeling in my stomach that exercising your lower abs is actually kind of fun! When I exercise my lower abs I feel like I am much more challenged then when I do upper abs exercises and as such it is a bit more interesting to do.

You need perfect technique

As I always say, and will continue to say, developing a good set of lower abs requires you to master the technique of the exercises perfectly. If you whack out a quick set of slap-dash reverse crunches then you are not going to make progress.

The main things you need to remember for perfect abs technique are:

  • tense your abs throughout the whole motion;
  • do not swing your body or legs in to place, use the muscles in your abs;
  • go as slowly as possible

If you can remember and apply these three points then you will find your six pack develops a lot faster.

The best exercise for developing the lower abs

I am always after a new exercise to work out my abs beacuse I really love training them. Over the years I have narrowed my selection down to about four favorites which I do every time I work them out. This brings me wonderful success. However, I will always try a new exercise if I read or hear about it and by doing this I can continue to learn new things.

For the lower abs there is one exercise that I have done since high school and will continue to do as long as I exercise. The hanging knee raise.

The hanging knee raise is done in it’s own little device that is at every gym. If you can’t get to one, however, you can do it hanging from a tree branch or over head beam. I actually prefer doing it by hanging from a beam as this works your forearms at the same time.

To do a correct hanging knee raise simply hang from a beam and slowly raise your knees up to your chest. As your knees near your chest you need to tilt your pelvis foreward as this will give you a finaly little crunch of the abs. Make sure you keep your abs tight throughout the whole motion, especially the decline which should be ultra slow. Also ensure that you do not use any motion or momentum to get your knees in place – it should be your abs doing the work.

At the start it may not feel like your abs are doing the work with this exercise but you will feel it the next day I guarantee it! This exercise has brought me the fastest ALL OVER abs development, not just my lower abs.

The real secret to lower abs

If you look at any sportsperson, model, bodybuilder, etc. who has excellent lower abs then you will notice one thing -they are lean. If you want to be able to see your lower abs then you need to lose the fat that is covering them. This is the real secret. You can work your muscles as much as you want but with a layer of fat over them no one will ever see them!

Exercising the lower abs is a great way to make your whole six pack look more visable and defined. These lower muscles do not get worked very much so when you start exercising them they should grow pretty quickly. Remember to keep your technique perfect!

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.


  1. Jong Yang says:

    This was very interesting. You inspire me to take a shot at toning my lower abs. Very encouraging. Thanks!

  2. Persephone says:

    Are there any lower ab exercises you can do WITHOUT using equipment?


  3. nadia says:

    i really liked it but i wanted to know that if my belly hangs is it better to run then do the knee crunch or crunch then run

  4. dawn desoto says:

    i like the way you put it out there …straight and to the point ..simple.thaks

  5. Claire says:

    What if, like me, you have damaged spinal discs and scoliosis. Hanging from anything will make these things much worse. I still want to have abs instead of flab so what can i do?

  6. brooke says:

    hanging knee crunches are great, but on the same machine try doing leg kicks. starighten your legs so they are hanging down, then contract the abs kicking your legs straight out and as high as you can. i do 7 sets of 20-25 and my little fat pouch is gone over my lower abs!

  7. pippa says:

    i get a funny feeling in my lower abdomen when in do some excercises i think it is in my lower abdomen but i am not sure why can u tell me

  8. samantha says:

    another method that works for me to tone the three sections of abs is crunches:
    1. for the lower section have your legs just slightly bent, almost straight and hold a crunch for 2 seconds
    2. for the middle section have your legs bent halfway and do the same thing
    3. for the upper section have your legs all the way bent with your heels touching your butt and repeat doing as many reps as you want

  9. Sue says:

    Hey! I’m a 16 year old girl who has been trying different ways to get my body toned for the different sport seasons and i will say that these tips, even from the other comments, is definitely the best by far. I have a body i can finally say i’m proud to show off now! Thank you!

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