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Best Lower Ab Exercises for Men

    Within this post, we are going to list the best lower ab exercises for men. These moves will help you to get that V-cut shaped abdomen. Will they help to get rid of fat on your lower abdomen? Well, not that much since they are strength training exercises that gain muscles. To lose belly fat, you should focus on your diet and do cardio workouts to decrease your body fat level.

    How can you target your lower abs?

    The best technique is to lift your lower body (legs) instead of your upper body. This way, the lower part of your abdomen is engaged more than the upper parts of it. What will you learn here?

    • Various lower core exercises for men.
    • Moves with and without equipment.
    • Tips on how to get rid of lower belly fat.

    This list is dedicated to men. Hence, most of the practices are somewhat difficult and requires existing strength. We don’t place lower ab workouts for men here since the aim is to show you as many moves as possible so you can create your plan that suits your level and possibilities. If you know other lower abdominal exercises for men that should be listed here, feel free to add it to the collection at the bottom of the page.


    1. Hanging knee raise


    Hanging knee lift is an excellent beginner-friendly bodyweight exercise to target the lower stomach. It also strengthens your back and grip.

    • Hang on the pull-up bar with shoulder width.
    • Bend your knees and keep them tightly together during the execution.
    • Lift your knees towards your chest as high as you can.
    • At the top, you can stop for a moment and squeeze your abs.
    • Slowly lower your knees back to the starting position.
    • Repeat.
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    2. Hanging leg raise

    hanging leg raise

    If you can do many hanging knee lifts, you can switch to leg lifts. Since the legs are stretched, the resistance is higher. Plus, the core muscle group is activated even better to stop your body swinging too much.

    • Hang from the bar, and keep your legs close to each other.
    • Lift your legs at least to be parallel with the ground. For maximum effect, you can raise them towards your chest if you can.
    • Slowly lower your legs back to the starting position.

    3. Captain’s chair exercise


    If you find the hanging or even the knee raises hard for you, you can start with the captain’s chair instead. The equipment has arm pads and back support, so it stops you from swing, and you don’t have to hold your weight. This way, you can focus on the lifts and control the movement easier.

    • Get on the chair, push yourself up, and press your back against the back support.
    • Depending on your fitness level, lift your knees or legs towards your chest.
    • Slowly drop your legs to the starting position.
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    4. Ab wheel rolling

    ab wheel


    The ab wheel is one of the best exercise equipment to strengthen your core. While you roll in and out, your body is in such a state that your core muscles are stimulated all the time to complete the motion and hold your torso stable. The ab wheel exercise works the entire rectus abdominis perfectly. It boosts its size and strength since the muscles have to handle the weight of your whole upper body.

    • Kneel, and place the ab roller at your knees.
    • Slowly roll the wheel forward while you keep your back as straight as possible.
    • Go as far as you can, then pull your upper body backward with the power of your abs.

    5. Reverse Ab Wheel Rolling

    reverse ab roller


    For this exercise, you need an ab wheel that has ankle straps. Because of that, you can use your lower body as resistance targeting your lower abs more effectively.

    • Fix your feet within the straps and get into a push-up position.
    • Start pulling your legs towards your chest and go as far as you can.
    • Then, push your feet away until you get back to the start position.

    6. The Burpee


    At the beginning of the list, I told you that most of the lower stomach exercises aren’t so sufficient to burn belly fat. Burpees are an exception because they are full-body cardio workouts that boost the heart and burn many calories. At the same time, because we kick our lower body backward to get into a plank position, it targets the lower abs perfectly.

    7. Mountain Climbers

    Mountain Climbers

    If you don’t like burpees but want to add a bit of cardio to your lower ab workouts, then you go with the mountain climbers.

    • Get into the plank position with shoulder-width apart.
    • Alternately pull your left and right knees towards your chest.
    • Make the exercise continuous with a good tempo to enjoy the cardio benefits.

    8. Screw Driver Exercise


    The screwdriver exercise is the “invention” of AtheleanX, and it’s a simple yet effective move for the lower abs and obliques (side abs). These are the muscle groups that give the V-cut shape for the abdomen.

    • Get on a dip station or power tower, and push yourself up.
    • Lower yourself while at the same time rotate your torso to the left.
    • Push yourself back to the starting position and do the same on the other side.
    • Imitate the turning of a screwdriver and make the whole movement continues as possible.

    9. L-sit


    L-sit is a static calisthenics ab exercise that requires practice if you haven’t done it before. It’s much harder to perform than it seems.

    • Sit on the ground and straighten your legs.
    • By keeping your legs close to each other and with your form looks like an L, lift yourself.
    • Hold that position.
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    10. Reverse Crunches


    Reverse crunches are classic exercises for lower abs, but they are effective. Men with advanced fitness levels can hold a medicine ball between their legs to make the crunches more challenging.

    • Lie on the floor, bend your knees, and lift them to make your thighs perpendicular to the ground. Place your palms next to you.
    • By pressing the ground with your palms, lift your hips off and crunch towards your chest. Use the power of your core.
    • Lower your legs back and repeat.

    11. Jackknife


    Another classic abdominal exercise, but holding a med ball in your hands or between your ankles, we can make it more challenging.

    • Lie on the ground with arms and legs extended.
    • Move your lower and upper body towards each other by keeping your limbs straight.
    • Try to bring them as close as possible to each other.
    • Slowly with control, lower your arms and legs.
    • Repeat.

    12. Flutter kicks with ankle weights

    flutter kicks


    • Lie on the ground and lift your legs a few inches from the floor.
    • Keep your arms next to your torso, and your back, shoulder blades on the floor.
    • Make controlled kicks with your feet.

    13. Bicycle Crunch


    Bicycle crunches strengthen the entire core and one of the best abs exercises. Since we use the lower body as resistance and we rotate our torso, it also shapes the lower abs and obliques perfectly.

    • Lie on the floor, bend your knees, and lift them until your thighs are perpendicular to the ground. Place your hands behind your head.
    • Lift your right shoulder and twist your torso towards your lift knee while you straighten your right leg.
    • Get back to the starting position and do the same on the opposite.
    • Try to make the move as smooth as possible and focus on your stomach.

    14. TRX Knee Tuck

    TRX Knee Tuck

    The suspension trainer is beneficial exercise equipment if you want to target your lower abdomen. It provides a longer range of motion.

    • Place your feet in the handle and get into the plank position.
    • Pull your knees towards your chest as much as you can.
    • With a controlled technique, get back to the plank.

    15. TRX Pike

    TRX Pike


    The pike is a powerful bodyweight exercise, but since we have to bring in the lower body, it works the lower core well.

    • Fix your feet in the handle, and get into plank position.
    • Lift your hips upwards while keeping your legs straight (pike position)
    • Drop yourself back to plank.
    • Repeat.

    16. Lower Ab Cable Crunch


    If you prefer ab workout with weights, then this abdominal cable exercise is something you need to try at the gym.

    • Lie on the ground and fix your feet in the strap of the cable machine.
    • With your knees bent and your shins parallel to the floor, pull your lower body towards your chest.

    17. Dragon Flag

    Bruce Lee invented the Dragon flag, and it’s a tough yet powerful move to strengthen your lower core.



    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.