Use these lower Ab Exercises to Develop Your V-Line
One of the most desired goals of people looking to get into shape is to build that sexy, veiny, V-line. You know the V-line. The V-line is the chiseled part of the lower abs that points south and calls out to your significant other, “you know you want me.”
Sounds like a good goal to have, right? Building stellar abs is always a great goal because it can be a sign of true health, but accomplishing it is not as easy as simply doing a bunch of lower ab exercises. Here’s why.
The lower abs are usually the first to accumulate fat and that fat is usually the last to go. Fat accumulates in this area for many reasons, but two of the most common are hormone imbalance and poor diet.
The number 1 key to remember when trying to reveal those lower abs is to clean up your diet. No amount of lower ab exercises is going to help you achieve those sexy V-lines if your diet is full of beer, pizza, and other highly refined carbohydrates and processed foods.
When it comes to hormone imbalance, have them checked at least yearly and work with your doctor to get them straightened out. It can be hard to eliminate fat if your androgen and estrogen ratios are out of whack. This is especially true for women, who accumulate fat much more easily then men.
Remember: Your body is your slave; It works for you! - Jack LaLanne
When trying to show off those lower abs it is important to pick exercises that emphasize the lower abs and hip flexor area. Doing 1000s of crunches will definitely build your upper abs, but do very little for your lower abs.
That said, here are 5 of the best lower ab exercises we recommend and a workout circuit you can do a couple times a week to build strong, conditioned lower abs.
5 of the Best Lower Ab Exercises
Lower Ab Exercise #1: V-Ups
V-ups are a great all-around ab exercise. Start by lying on your back, flat on the floor with your arms extended overhead. Lift your arms off the floor and position them behind your head so they are extended out about 3 to 6 inches off the floor. Then in one fluid motion, lift your legs off the floor, crunch forward and try to touch your toes.
For beginners, when doing this lower ab exercise it is easier to sit up with your upper body leaning back at a 45 degree angle with your arms behind you as a brace.
Then you can start training the exercise by moving just your legs, extending them in and out. After you build the requisite strength in that motion, you can move on to trying the full V-Up.
Lower Ab Exercise #2: Dead Bugs
Dead Bugs are probably our favorite lower ab exercise because of the cross-body pattern of movement that works the brain and the lower abs. They call this lower ab exercise the Dead Bug because you literally look like a dead bug on its back with its arms and legs in the air.
Start this exercise by lying flat on your back with your arms and legs extended straight out in the air. Then lower the opposite arm and leg (e.g., right arm; left leg) to the floor extending them until they are just a few inches off the floor.
Contract your abs and press your lower back into the floor through out the movement. Pause on the bottom for 1 to 3 seconds and then raise them back up to the starting position.
Lower Ab Exercise #3: Flutter Kicks
Flutter kicks are a classic lower ab exercise that most people are familiar with; especially if you played sports growing up. It seems like leg lifts and flutter kicks are the only ab exercises youth coaches know aside from sit ups.
To do this lower ab exercise, start by lying on your back with your legs about 6 inches off the floor. Then alternating legs, flutter your legs up and down like you would when swimming. Each kick counts as one rep.
Tip: The bigger your kicks the hard the exercise becomes; that is, tiny kicks are easier that big pronounced kicks.
Lower Ab Exercise #4: Resisted Reverse Crunch
The Resisted Reverse Crunch is a great lower ab exercise for working your lower abs and your legs.
Start by lying flat your back with a resistance band wrapped around the arches of your feet. Hold the handles of the band with your elbows braced against the floor. Bend your hips and knees up to your chest and then leg press the resistance band out away from your upper body.
Extend your legs out and down, but do not rest them on the floor. Pause for a second in the extended position before bringing your knees back to the starting position.
Rinse and repeat.
Lower Ab Exercise #5: Stability Ball Pike
Stability Ball Pikes are a great lower ab exercise for a lot of reason, but we’ve chosen them for this list because they are fun as hell to do.
Start in a plank position with the tops of your feet resting on the top of a stability ball. Then using your abs, pike your butt into the air and roll the stability ball toward your upper body. Bring the ball in as close as you can, pause for 1 to 3 seconds, and the roll the ball back out to the starting position.
Tip: To make this lower ab exercise harder, try crossing your feet or rolling the ball in diagonally toward each side of your body.
LOWER AB WORKOUT CIRCUIT
Conclusion: These are some of the best lower ab exercises you can do to help build those sexy V-Lines that everyone so desires. However, we have to restate that having great abs is first and foremost about reducing the abdominal fat that is hiding those lower abs.
Eating a clean diet, doing sufficient high intensity cardio, and cutting out the cold ones is the first place to start. Otherwise, no amount of lower ab exercises are going to do jack-squat for helping you achieve the flat, ripped stomach you desire. Do that first and then add these lower ab exercises in.