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How to Get Lower Abs?

How to Get Lower Abs

The only answer to the question ‘how to get lower abs’ is by proper training, proper diet, and proper exercises that target the lower abs. With good knowledge, training and diet it is easy to target the lower abs and burn the belly fat covering it. Let’s discuss more about how to crush that lower body fat and how to get lower abs.

Abs (Abdominal Muscles) are the most well-known muscles among everyone. It is furthermore divided into 2 major parts, upper abdominal muscles and lower abdominal muscles. While it is easier to target the upper abs, it is often quite difficult and frustrating to target the lower abs. Lower abdominal muscles are the muscles located at the bottom of your abdominal wall. Having well-defined lower abs is not only aesthetically pleasing, but it also indicates a strong core and overall physical fitness. In this article, we will cover the best exercises, diet tips, and other important factors that will help you to get lower abdominal muscles.

A little about the Lower Abdominal Muscles

lower abs

To effectively target the lower abdominal muscles, it is very important to understand their anatomy. Lower abs are located below the belly button and are connected to the pelvis. They are responsible for stabilizing the pelvis and lower back during movement. Unlike upper abdominal muscles, lower abdominal muscles are often hidden beneath a layer of fat, making them harder to target.

To effectively target the lower abs, exercises must focus on hip flexion and pelvic tilting. It is important to note that targeting only the lower abs is not possible, as all the core exercises (abdominal muscle exercises) target the whole core (abdominal muscles). Only difference is some exercises target more of upper abs and some more of lower abs.

How to get Lower Abs

The main reason your lower abs are not visible or popping up is because of the layer of fat that’s hiding the muscle underneath. Or if you are a skinny person, you might not have enough muscles to show or you might need to strengthen the lower abdominal muscles more.

Whatever the reason of your lower abs not showing up, there are mainly 2 things that needs to be done.

1) Exercise – to strengthen the lower abdominal muscles

2) Diet and Nutrition – to increase muscles and lower overall body fat

1. Exercises to get Lower Abs

Lying Leg Raises
Pic: Lying Leg Raises

There are several exercises that effectively target the lower abdominal muscles. With these exercises you can easily grow and strengthen your lower abdominal muscles. Here are top 3 of them.

Reverse Crunches

One of the best lower abs exercises is the reverse crunch. To perform this exercise, lie on your back with your hands behind your head and legs lifted and bent at a 90-degree angle. Then, lift your hips off the ground and bring your knees towards your chest, engaging your lower abs. Slowly lower your hips back down and repeat for several repetitions.

Hanging Leg Raises

Another great exercise is the hanging leg raise. This exercise involves hanging from a bar and lifting your legs towards your chest while engaging your lower abs. To increase difficulty, you can add ankle weights or perform the exercise with straight.

Bicycle Crunches

Another very effective lower abdominal muscles exercise is bicycle crunches. To perform this exercise, lie flat on your back on a mat or bench. Keep your hands behind your head, elbows out to the sides. Now, lift your legs off the ground. You can bend your knees at a 90-degree angle or keep them straight in the air at 45-degrees from the ground. Now, bring your right elbow towards your left knee, while straightening your right leg out. Switch sides, bringing your left elbow towards your right knee while straightening your left leg out. Continue alternating sides in a pedalling motion (like pedalling a bicycle), keeping your abs engaged throughout the movement. Repeat as many times as you can.

2. Diet and Nutrition to get lower abs

In addition to exercise, diet and nutrition play a crucial role in getting lower abdominal muscles. Eating a healthy and balanced diet can help reduce body fat and reveal the muscles underneath. Foods that can help with getting lower abs include lean proteins, whole grains, fruits, and vegetables.

In short: You have to eat under your daily maintenance calorie, i.e. you need to go in caloric deficit. You can calculate yours here.

It is also important to avoid foods that can contribute to weight gain and abdominal fat, such as processed foods, sugary drinks, and fried foods.

Importance of Protein in building Abs Muscle

Protein is one of the most required nutrient by body when it comes to muscle growth and repair. It is very important for a person to understand how much protein they require. This deffers person to person. You can go through this article to understand in depth about it: How Much Protein Powder Should You Take?

If dietary protein is not able to fulfill their daily protein requirement, they can go for protein powders. They offer various benefits as well.

Role of body fat to show Lower Abs

Body fat percentage is the main reason if your abdominal muscles show or not. If your body fat percentage is high (say 15% or more), it is highly unlikely that your abs will show. Try to get your body fat percentage less than 15% for the abs to start appearing.

How to Reduce Body fat to get Lower Abs

In order to reduce your body fat to get those lower abdominal muscles, you first have to reduce overall body fat. To do that you have to take in less calories than you burn. Taking note of your calories intake and calories burn can help you maintain it easier.

Incorporating in cardio exercises can help you burn more calories. Hence, reducing your overall body fat.

Eating balanced diet and avoiding processed food can help you keep your calories intake to minimum.

Being Consistency and Patience to get Lower Abs

Consistency and patience are key when it comes to getting lower abdominal muscles. It takes time and effort to see results, and it is important to stay committed to a regular exercise routine and healthy diet. Setting realistic goals and tracking progress can help with motivation and accountability.

It is even more important for you have patience and to be consistence if your body fat percentage is higher. The higher your body fat percentage the more time and effort it will need to get rid of that belly fat and to get those lower abs to show.

You have to win in both physical and mental battlefield.

Common Mistakes to Avoid

  1. It is very easy to go wrong and make some mistakes on the way. Here are some of the common mistakes to avoid in your journey to get lower abdominal muscles.
  2. One of the biggest mistakes is solely focusing on ab exercises without incorporating cardio and strength training. Cardio and strength training can help reduce overall body fat and reveal the muscles underneath.
  3. Another mistake is neglecting proper form during exercises, which can lead to injury and ineffective workouts. It is also important to avoid overtraining and giving the muscles enough time to rest and recover between workouts.
  4. Another mistake is not having proper muscle-mind connection. Not having proper mind connection with lower abs while performing lower abs exercises, can engage whole other lot of muscle groups. This can minimize the activation of lower abs.
  5. Not being consistent and dedicated can also delay your lower abs gain.


In summary, getting lower abs takes a combination of exercise, diet, consistency, and patience. It is important to focus on exercises that target the lower abdominal muscles, while also incorporating cardio and strength training.

Eating a healthy and balanced diet can help keep your calories goal in place. And also, can reduce body fat and reveal the muscles underneath.

Knowing about your body fat percentage and maintaining it under recommended numbers can also help you achieve lower abs.

Mistakes such as neglecting proper form and overtraining should be avoided. Additional tips such as stretching and maintaining good posture can also help. With this article you can get an overall idea of how to get lower abs.


1) How long does it take to get lower abs?

The time it takes to get lower abs varies depending on factors such as body composition, exercise routine, and diet. It is all about how much body fat percentage you have and the time required to reduce it. Consistency and patience are key, and it may take several weeks or even months to see noticeable results.

2) Can you get lower abs without doing cardio?

Yes, by taking in less calories than burned, you can get lower abs without doing cardio. While it is possible to target the lower abs with specific exercises, incorporating cardio into your workout routine can help reduce overall body fat and reveal the muscles underneath.

3) Is it necessary to use weights when targeting lower abs?

It is not necessary; one can do it with their own body weight. Weights can be helpful in increasing the difficulty of exercises and targeting the lower abdominal muscles, but they are not necessary.

4) How often should I work on my lower abs?

It is recommended to work on your abdominal muscles at least 2-3 times per week, with rest days in between to allow for proper recovery.

5) Can I get lower abs even if I have a high body fat percentage?

No, high body percentage means you probably will have more belly fat. This will most probably cover the abs underneath.