The Ripped Lower-Ab Workout

December 21, 2012 | Joe Lopez

Must See Strength Training Videos


To get a true six-pack—one where even those hard-to-define lower abs look nice and cut—you need to work your abs in more ways than one. Standard flexion exercises, like Crunches and Sit-Ups, aren’t going to cut it. While these movements are effective to an extent, any exercise where the upper body is the primary mover is going to mostly work your upper abs.

To make your lower abs pop like a soda can, you need to focus on exercises in which your legs are the primary mover. Lower-body movements develop your lower abs and increase overall core strength, which is essential for preventing lower back pain.

To develop the ripped lower torso you’ve always wanted, try the following workout three times per week on non-consecutive days. Perform four sets of 15-20 reps of each exercise.

For more information on fueling and training schedules for a six-pack, check out 6-Pack Abs for Athletes.

Physioball Reverse Crunches

  • Lie on back with arms to sides, and drape legs over small physioball
  • Squeeze ball between calves and back of thighs
  • Raise knees toward chest to perform a crunch
  • Slowly return to start, then repeat

Leg Drops

  • Lie on  back with arms to sides and legs together
  • Raise legs until they’re perpendicular to ground
  • Drop legs quickly until heels are six inches above ground, then pull them back up to perpendicular
  • Repeat for specified reps

Hip Raises

  • Lie on back with arms to sides and legs in air, perpendicular to ground
  • Raise hips off ground, pushing feet into air
  • Lower with control to starting position, then repeat

Physioball Knee Tucks

  • Assume push-up position with toes dug in to top of physioball
  • Drive knees to chest, rolling ball towards hands; keep back flat and core stable as you move
  • Extend at hips and knees to roll ball back to starting position
  • Repeat

V-Ups

  • Lie on back with arms overhead
  • Keeping arms and legs straight, fold up until hands and feet meet above belly button
  • Lower yourself with control, then repeat

Bicycles

  • Lie on back with hands gently touching back of head
  • Pull right knee up to left elbow
  • Repeat on opposite side, pulling left knee up to right elbow
  • That’s one rep. Continue alternating between those two movements until you complete the set
For a more advanced version of Bicycles, check out the National Guard's Concentrated Bicycle Row.

Of course, as an athlete, you shouldn't train just for six-pack abs. Round out your core training with exercises in STACK's Core Guide.

Topics: ABS
Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
Must See
Abby Wambach Will Do Whatever It Takes
Views: 4,378,561
Evan Longoria's Hitting Drills
Views: 9,798,723
Michael Jordan: Mind of a Champion
Views: 546,272

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,298
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 127,960
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,654
What Ryan Hall Eats for Breakfast
Views: 795,225
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,612
Greg Nixon's Hill Training Program
Views: 705,718
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Load More
More Cool Stuff You'll Like

Get Faster to Pitch Harder

When I was in college I was told as many others were as well, to run distances for leg strength. Now many pitching coaches will say that running...

The Top 10 Mistakes Athletes Make in the Weight Room

5 Quick Workout Fixes for Faster Muscle Growth

Is It Too Soon for Olympic Lifts?

Increase Athletic Strength with Rotational Bodyweight Training

The 4 Best and Worst Cable Machine Exercises

3 Habits of Highly Successful Coaches

Speed Drill of the Day: Weighted Arm Swings

Get Faster With This Weightlifting Technique

Train Like a Pro: MLS Soccer Strength Program

8-Exercise Advanced Chest and Back Workout

Build Muscle With the 2-Second Pause Workout Program

Use Wave Loading to Take Your Strength to the Next Level

Train Like a Pro: Baseball Strength Workout Program

Todd Durkin's Complete Football Strength Training Program

Build a Strong Upper Body With These Landmine Exercises

Jump Higher After a Month With These 3 Exercises

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

2 Brutal 10-Minute Workouts That Deliver Serious Results

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

3 Reasons Why You Should Do Full-Body Workouts

How You Can Olympic Lift With an Injury

Build Athletic Strength with the Playground Sandbag Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

3 Tips to Blast Through Training Plateaus

Speed Drill of the Day: Reverse Lunges

Abby Wambach's Soccer Power Workout

Build Bulletproof Chest Strength With This Unconventional Method

How to Recover From a Soccer Game or Workout

Add Surprise Sets for a Great Workout Finisher

Build Strong Legs with the Leg Press Lockdown Workout

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

3 Keys to a Solid Squat Setup

Tobin Heath's Powerful Leg Workout

How to Use the Pallof Press for an Iron Core

Not Making Bench Press Gains? Try These Strategies

4 Tips for Reducing Deadlift Back Pain

Evan Longoria's Off-Season Strength and Resistance Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

3 Keys to Better Softball Workouts

Paul Rabil's Powerful Rotational Strength Workout

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Kevin Love's In-Season Workout

Use Sled Pushes to Increase Speed, Strength and Power

Abby Wambach's Strength and Speed Workout