5 Effective Exercises to Target Your Lower Abs

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I’ve written before about the menopausal middle and how belly fat (aka visceral fat) can lead to various health issues. I’ve also covered the importance of core strength for overall mobility and wellbeing – including avoiding injury and falls. So, this week, I asked our resident PJW Pilates Expert Jenavieve Adams to share a few movements with us to target our lower abdominal muscles. These five exercises only take a few minutes to do, and they can make a huge difference in our core strength!

Exercise 1: Scissor Kicks

Scissor kicks involve alternating leg lifts that work the lower abs and improve coordination.

  • How to Perform:

    • Lie on your back with your hands under your hips for support.

    • Keep your head on the floor, Lift both legs slightly off the ground.

    • Bring your knees into your chest, to then extend them up to the ceiling, creating a 90-degree angle with your hips

    • Alternate lifting one leg higher while lowering the other, resembling the motion of scissors.

    • Continue alternating for the desired number of reps.

  • Tips: Keep your core tight and avoid arching your lower back to maximize the effectiveness of the exercise.

Exercise 2: Leg Raises

Leg raises are a powerful exercise that focuses on the lower abs by lifting and lowering your legs while keeping your core engaged.

  • How to Perform:

    • Lie flat on your back with your legs extended and your hands by your sides.

    • Bring your knees into your chest, to then extend them up to the ceiling, creating a 90-degree angle with your hips

    • Slowly lower your legs down until you feel the challenge in your abdominal wall. 

    • Go as low as you can control, then use the abdominals to help the legs return to the 90-degree angle you started at with your hips 

    • Repeat for the desired number of reps.

  • Tips: Keep your lower back pressed into the floor to avoid strain and maximize the benefit to your lower abs.

Note: A great Modification for Scissor Kicks and Leg Raises is to do it with a foam roller or even just a pillow or two under the tailbone to elevate the hips. It sometimes alleviates low back pain/tension and allows people to feel their abdominals better

Exercise 3: Reverse Crunches

Reverse crunches involve lifting your hips off the ground while lying on your back, providing an intense workout for the lower abs.

  • How to Perform:

    • Lie on your back with your knees bent and your feet flat on the floor.

    • Place your hands by your sides for support.

    • Use your lower abs to lift your hips off the ground and bring your knees towards your chest.

    • Slowly lower your hips back to the starting position.

    • Repeat for the desired number of reps.

  • Tips: Focus on controlled movements, avoiding momentum to ensure your lower abs are doing the work.

  • Advancements: keep the feel off the floor and work the reverse crunch while sustaining the legs in the air. To make it even more challenging, straighten the legs up towards the ceiling and try to eliminate any rocking forward or back with the hips - really try to just lift straight up without any momentum.

Exercise 4: Mountain Climbers

Mountain climbers are a dynamic exercise that targets the lower abs while also providing a great cardiovascular workout.

  • How to Perform:

    • Start in a plank position with your hands directly under your shoulders.

    • Bring one knee towards your chest, then quickly switch legs, as if you are "climbing."

    • Keep your core engaged and maintain a steady pace.

    • Continue alternating legs for the desired duration.

  • Tips: Keep your back straight and avoid letting your hips sag to maintain proper form and target your lower abs effectively.

Exercise 5: Plank with Hip Dips

This variation of the plank targets the lower abs while also engaging the obliques and improving core stability.

  • How to Perform:

    • Start in a forearm plank position, with your elbows directly under your shoulders and your body in a straight line.

    • Slowly dip your right hip towards the floor, then return to the starting position.

    • Repeat on the left side.

    • Continue alternating dips for the desired number of reps.

  • Tips: Focus on controlled movements and avoid twisting your torso to ensure your lower abs are engaged throughout the exercise.

I hope you loved this mini workout from Jenavieve – there’s SO much more where this came from! When you join the Pure Joy Squad Patreon Community, you get a new Pilates class from Jenavieve every month, access to her full library of classes, recipes, exclusive Patreon blog posts, and so much more – all for just $10 a month. What are you waiting for? Join the Squad today!

Xo, 

Renata