110 Views

Lower Abs Workouts For A Six-Pack – Not A Two-Pack

Let’s be honest: a set of hard, lean and defined abs looks fantastic, and proves beyond reasonable doubt you’re a guy who knows how to take care of himself in both the gym and the restaurant. But a sculpted six-pack isn’t just there to look good – a solid core will provide huge improvements in your athletic performance, and allow you to lift heavier in all the major moves. More than that, it will safeguard against injury and help you get more out of everyday life. Here’s a great abs workout to build your lower abs and obliques – and transform your body for the better.

Superset

The key to turning a two-pack into a fully-fledged six-pack is to work your lower abs and obliques (side abs) harder than ever before. This superset hits both those regions of the abdominals, but you need to make sure you maintain tension on the working muscles for every rep of every set to reap the rewards.

1A Hanging knee raise

Targets Lower abs

Sets 4 Reps 15 Rest 10sec

Hang from a pull-up bar or rings with your feet together and legs straight. Brace your abs, then draw your knees up towards your chest. Pause in this top position for a second, then lower your feet back towards the floor.

1B Hanging knee twist

Targets Lower abs

Sets 4 Reps 15 Rest 60sec

Start at the top of the hanging knee raise position. Keeping your abs braced, twist to one side, then back across to the other side. That’s one rep. Don’t let your knees drop during the set.

Tri-Set

This three-move mini-set is based on three challenging variations of the standard plank to fully test those deep-lying stabilising muscles of your core, but with the added bonus of movement to work the lower abs and obliques too. As with all plank moves, engage your abs and glutes at the start of each set, and keep your hips raised without letting them sag.

2A Shoulder tap plank

Targets Entire core

Sets 4 Reps 12 Rest 10sec

Start in the top of a press-up position with both hands under your shoulders. Brace your core, then raise one hand to tap the opposite shoulder, then do the same with the other hand. That’s one rep.

2B Superman plank

Targets Entire core

Sets 4 Reps 12 Rest 10sec

Start in the plank position, resting on your forearms with your core tight. Raise one leg and the opposite arm and hold them out straight. Return to the start position, then repeat with the opposite leg and arm. That’s one rep.

2C Plank jack

Targets Lower abs and obliques

Sets 4 Reps 20 Rest 60sec

Start in the plank position, resting on your forearms. Keeping your core braced, jump both feet out to the sides, then back to the start position. Keep each jump smooth and controlled without letting your hips sag during the set.

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Leave a Comment

Your email address will not be published.

Latest Posts

Xiaomi Redmi Note 5 at just Rs 999 on Flipkart; Guess what! You can almost buy this phone for free, here’s how
Tech News
3117 views
Tech News
3117 views

Xiaomi Redmi Note 5 at just Rs 999 on Flipkart; Guess what! You can almost buy this phone for free, here’s how

admin - June 15, 2018

The Xiaomi Redmi Note 5 comes in two storage and RAM combinations of 32GB/3GB and 64GB/4GB with a price tag of Rs 9,999 and Rs 11,999, respectively.…

Core exercises
Exercises
302 views
Exercises
302 views

Core exercises

admin - February 25, 2018

The Police’s 1983 classic “Every Breath You Take” is not about your core muscles. It’s about a creepy, creepy guy who can’t let a relationship go. But…

Recovery Tips For Your Marathon Training
Fitness
359 views
Fitness
359 views

Recovery Tips For Your Marathon Training

admin - February 23, 2018

To complete a marathon, it’s obviously essential to do a lot of running beforehand to condition your body for the challenge ahead. However, it’s also essential to…

Upgrade Your Gym Workouts
Cardio
330 views
Cardio
330 views

Upgrade Your Gym Workouts

admin - February 20, 2018

We're well aware that time spent on the treadmill can often stand still. If you're bored of your gym routine, help is at hand. With our favourite…

27 Running Tips To Help You Become A Better Runner
Cardio
248 views
Cardio
248 views

27 Running Tips To Help You Become A Better Runner

admin - February 16, 2018

We humans rose to the top of the food chain because our big brains helped us out-smart both predators and prey. Stands to reason, right? But it…

How To Do An Overhead Dumbbell Triceps Extension
Exercises
300 views
Exercises
300 views

How To Do An Overhead Dumbbell Triceps Extension

admin - February 15, 2018

Take a glance around at your fellow gym-goers next time you visit the weights room and it’s almost certain that you’ll see one or two of them…

The Best Cross-Trainers Of 2018
Cardio
290 views
Cardio
290 views

The Best Cross-Trainers Of 2018

admin - February 12, 2018

Pity the gym-goer of the early 1990s, for their cardio workout options were limited to the treadmill, exercise bike and rowing machine. That’s because it wasn’t until…

Protein Powder: Everything You Need to Know
Cardio
934 views
Cardio
934 views

Protein Powder: Everything You Need to Know

admin - February 11, 2018

If you’re putting in the hours in your gym’s weights room, lifting dumbbell after barbell after kettlebell, it’s only natural to expect bigger, stronger muscles. Unfortunately, if…

The Mighty Squat: The Exercise Everyone Should be Doing
Exercises
285 views
Exercises
285 views

The Mighty Squat: The Exercise Everyone Should be Doing

admin - February 10, 2018

What Is A Squat? A squat is a movement where you start in a standing position and bend your knees to bring your bum as close as…

How To Stay Motivated To Lose Weight
Healthy Eating
240 views
Healthy Eating
240 views

How To Stay Motivated To Lose Weight

admin - February 10, 2018

No-one, and we do mean no-one, can stay motivated all the time. Even the most dedicated Olympians have moments when they want nothing more than to ditch…