WHAT ARE THE BEST LOWER AB WORKOUTS?

(WazFlex Truth: The REAL Science Behind Lower Abs)

Lower abs… the fitness myth that refuses to die.
Searches explode every month with:

“What is the best lower ab workout?”
“What are the best lower ab workouts?”

But here’s the truth -the real WazFlex truth:
👉 There is no separate lower ab muscle.
👉 There is no exercise that burns fat ONLY from the lower stomach.
👉 The only way to see “lower abs” is by lowering body fat.

Let’s break this down without the Instagram nonsense and without the bro-science everyone keeps repeating.

Lower Abs Are Not a Separate Muscle

What everyone calls “lower abs” is just the inferior portion of the rectus abdominis, a single muscle that runs vertically from:

• your rib cage

• down to your pubic bone

It contracts as one unit.
You cannot isolate the “upper” or “lower” part…
…but you can emphasize certain movement patterns that increase tension in the lower region.

This is why some exercises “feel” like lower abs — even though physiologically, it’s all one muscle firing together.

Why You Can’t Spot Reduce Lower Belly Fat

The stubborn fat lower on your stomach exists because of:

• hormonal fat distribution

• genetics

• insulin sensitivity

• stress (cortisol)

• lifestyle and diet

• calorie balance

• NEAT levels (daily movement)

Science is clear on this:
👉 You cannot burn fat in one region by training that region.

You can do 300 crunches…
You will NOT burn lower belly fat without lowering your overall body fat percentage.

Visible lower abs appear roughly at:

• Women: 18–22% body fat

• Men: 10–14% body fat

Below that range → the cuts appear.
Above that range → no exercise will reveal them. Ever.

So the REAL formula is:

Lower abs = proper nutrition + calorie deficit + strength training + patience

Not fairy-dust exercises.
Not “5-minute lower ab shreds.”
Not influencers lying for views.

So… What IS the Best Lower Ab Workout?

If “lower abs” are part of one muscle, then the best exercises:

✔ Target the rectus abdominis
✔ Involve pelvic tilt
✔ Include hip flexion
✔ Challenge core stability
✔ Train the deep core (TVA)

These exercises put more mechanical tension on the lower region than regular crunches.

Here are the scientifically proven movements for maximum lower ab activation.

TOP 8 “LOWER AB” EMPHASIS EXERCISES (Science-Backed)

1. Reverse Crunches (EMG-backed king)

Why it works:
Posterior pelvic tilt + bottom-up contraction → major lower ab activation.

2. Hanging Knee Raises

Why it works:
Hip flexion under load forces deep lower ab engagement.

3. Hanging Leg Raises

Why it works:
Greater lever length → greater tension on the lower portion.

4. Lying Leg Raises

Why it works:
Simpler than hanging raises but still heavy on the inferior region.

5. Dead Bug

Why it works:
Deep core activation → TVA + lower abdominal stability.

6. Reverse Plank (Hip Lift)

Why it works:
Targets the entire abdominal wall while emphasizing the lower section.

7. Cable Reverse Crunch

Why it works:
External load increases hypertrophy potential.

8. Mountain Climbers (Controlled)

Why it works:
Dynamic hip flexion = lower ab tension + metabolic burn.

The Ultimate WazFlex Lower Ab Workout (15 Minutes)

Designed for fat loss, hypertrophy, and deep-core stability.

🔥 A) Activation (Warm-Up)

• Dead Bugs – 2 sets × 10/side

• Hollow Hold – 20 seconds

🔥 B) Main Lower Ab Emphasis

1. Reverse Crunches — 3 sets × 12–15

2. Hanging Knee Raises — 3 sets × 8–12

3. Lying Leg Raises — 3 sets × 10–12

🔥 C) Deep Core Finishers

4. Reverse Plank Hip Lift — 3 sets × 10

5. Mountain Climbers (slow) — 3 sets × 20–30 seconds

🔥 D) Optional (Advanced)

• Hanging Leg Raises — 2 sets × 6–8

• Cable Reverse Crunch — 3 sets × 12

This routine hits the rectus abdominis from both directions — top-down and bottom-up — while firing the fibers closer to the pelvis.

The REAL Key to Lower Abs: Body Fat Reduction

Abs = made in the gym
Lower abs = revealed in the kitchen

To see that sharp V-line:

✔ Eat in a caloric deficit

(200–300 kcal below maintenance)

✔ Increase protein

(to maintain muscle during fat loss)

✔ Lift weights 3–4×/week

(maintains metabolism)

✔ Add daily steps (8k–10k)

(N.E.A.T. = your secret fat loss weapon)

✔ Control stress

(Cortisol accumulates belly fat)

You can train abs daily…
But if your nutrition is sloppy?
Your lower abs stay hidden.

Everyone wants lower abs.
But most chase the wrong solutions.

You cannot hack physiology.
You cannot isolate lower abs.
You cannot spot-reduce belly fat.
You cannot shortcut consistency.

But you can:

• Train smart

• Eat smart

• Reduce body fat

• Build your core

• Stay consistent

• Live the long game

And when you combine those?
Your lower abs show up whether you want them or not.