Ten Fantastic Lower Abs Workouts for Men (Build a Six-Pack Fast)

By Mark / a few months ago
With the right techniques, you can get amazing results even if you can't get to a gym.

Get six-pack abs that make you look fantastic in record time. Discover the secrets of the best workouts and build those abs muscles faster than you ever thought possible.

Get Ripped Abs in a Hurry

If you want to get that truly ripped look, then there is no doubt that you need to working on building some awesome abs. A good six-pack is a sign of a body that is well developed, yet men often have problems developing the definition they are looking for.

On reason for this is that there is no ‘one size fits all’ solution to working your abs. You need to work your upper abs, central abs and lower abs separately to get the right muscle size and definition where you need it. Lower abs can be a particular problem. But don’t worry – if your body is a little deficient in this area, there are definitely things you can do to fix issues.

Here are ten exercises that focus on working the lower abs areas, and which can produce amazing results in a reasonable space of time. Add these exercises to your abs workout routine in rotation, and keep ringing the changes to shock your abs into growing the way you want them too.

Don’t expect miracles, though. If you want your abdominals to look solid and ripped, you will have to work at this consistency. Six pack abs don’t happen by magic – they are earned as a result of sweat and effort in the gym and at home.

Abs Workout #1 – Reverse Crunches

Reverse crunches are a great way of working out your abs in general, but are especially good for working out the lower abs. First lie down and raise your legs until they are directly above your hips. Bend your knees into a right angle, using your hands to support your lower back. Bring your knees towards your chest and hold the position. You should be able to feel the stretch in your abs. Return your knees to their original position.

Do three sets of this exercise, with 10 reps in each set.

Abs Workout #2 – V-ups

V-ups are intense, but get the job done.

V-ups are intense, but get the job done.

The best way to work your lower abs is to do some exercises that involve raising your legs off the floor. That works the required muscle harder, and will bring faster results.

Lie down with your legs stretched out and your feet placed together. Then lift yourself onto your elbows, so that your body is raised from the floor at a shallow angle. Lift your feet upwards to create a V-shape, and hold this position for several seconds. Then lower your legs at a slow and steady speed until they touch the floor, whilst allowing your torso to relax back onto your elbows. Do as many reps as you can.

Abs Workout #3 – Leg Circles

This is a great exercise that you can really feel working for you. Lie down on your back, holding your arms a short distance from your body.

Keep your palms turned down, because you will need the balance they provide. Raise your legs until they are higher than your hips, keeping your legs straight and your legs together.

Leg circles are a demanding lower abs workout.

Leg circles are a demanding lower abs workout.

Then use your feet to draw as large a circle as you can, pushing your feet high into the air, then sweeping down low close to the ground. It’s a good idea to change directions occasionally to put your muscles and nervous system under additional pressure.

Each time you complete a full circle, that counts as a full repetition. Do three sets, each with 10 reps.

Abs Workout #4 – Leg Lifts

This exercise is not only great for building your lower abs, it gives your obliques a good workout, too. Start by lying down on your back and raising your legs until they are directly above your hips. Your hands should be at your sides, with the palms turned down.

Then push your hips off the floor, using your lower abs to pull them towards your ribs. At the same time, swivel your hips to the left, and maintain this position for several seconds. Then allow your body to relax into your starting position. Then repeat the process with the other side of your body. Do three sets of 10 reps on each side.

Abs Workout #5 – Side Crunch on Swiss Ball

A Swiss ball (or stability ball) is a simple yet very effective workout tool that you can use both at the gym and at home. It can be used for a variety of great abs exercises. In this exercise for your lower abs, you begin by balancing with your right hip on the ball.

The swiss ball opens up a world of new abs exercises.

The swiss ball opens up a world of new abs exercises.

You should lean into the ball to keep yourself stable, and place your feet against a wall to keep your body in position. Then with your hands on either side of your head, contract your oblique muscles on one side to raise your torso as far as you can. Maintain this position for three seconds, then relax. Do ten reps on each side of your body.

Abs Workout #6 – Hip Thrust

This is a simple but very effective exercise that can produce great results. Start lying on your back with your knees bent. Your feet should be shoulder-width apart.

Then pull your body forwards, so that you create a diagonal line between your shoulders and your knees. Maintain this position for several seconds and then relax. You should do three sets, each with 10 reps.

Abs Workout #7 – Swiss Ball Knee Tucks

Here’s another great routine that uses the Swiss ball to great effect on your abs. Be warned…this one is not easy! Start by getting down on all fours and place the Swiss ball underneath your body. Walk forwards on your hands until the ball has run the length of your body to your feet.

Now you need to bring the core of your body into play by pulling your knees towards your chest, rolling the ball forward. Remember to keep your hips pointed upwards. Maintain this position for two seconds, then stretch your legs out again. Perform 10 reps of this exercise.

Abs Workout No. #8 – The Wood Chop

Chopping wood is a great way to work your lower abs, but if you don’t know anyone who needs a whole lot of trees felled, you can do the Wood Chop exercise in the gym. Add a weight you are comfortable with – maybe 20-30 pounds – to a pulley machine and use your left hand to grasp the rope at shoulder height.

The wood chop works your abs well.

The wood chop works your abs well.

Then build tension in the rope by taking a couple of steps to the right. Move your right arm across your torso, whilst holding the handle tightly.

With your arm straight at shoulder height, attempt to pull your arm across your body. You are aiming to replicate the action of chopping wood. Then relax and allow your arms to return to the starting position. Do this exercise 10 times on each side of your body.

Abs Workout #9 – Cable Crunches

Here’s a great exercise that works both your upper and lower abs at the same time, so you get plenty of bang for your buck. First attach a rope to a pull-down machine, then hold the rope with both hands whilst kneeling beneath it.

Cable crunches are a good machine-basd abs exercise.

Cable crunches are a good machine-basd abs exercise.

Staring with the rope at head height, pull it downwards towards your legs, lowering your head at the same time. Hold this crunched position for a few seconds, then relax slowly into the original position. Repeat 10 times.

Abs Workout #10 – Hanging Knee Raises

Hanging Knee Raises are great for targeting the lower abs specifically. With your arms in a harness on a chin-up bar – or using a special hanging knee raise machine – pulls your knees up towards your chest.

Be careful to keep your knees together throughout the motion. When you have raised your knees to the highest point possible, hold for a few seconds, then lower your body down again. Perform three sets of 10 reps.

The Benefits of Doing Abs Exercises

While men and women often have similar objectives in the gym, sometimes they differ, too. While women are mostly looking to simply tone up their abs, men usually want to build that muscular six-pack look. These ten exercises all work to help you create that look as efficiently as possible.

How long does it take to get six-pack abs, actually? Not long if you work hard on the exercises above…

About the author


Hello, I'm Mark. I'm a bodybuilding champion and have been active in the industry for over 10 years. I created this website to provide fellow bodybuilders with useful information to help them achieve their dream physique.