{"id":351143,"date":"2022-04-09T13:12:40","date_gmt":"2022-04-09T11:12:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=351143"},"modified":"2026-04-17T10:47:59","modified_gmt":"2026-04-17T08:47:59","slug":"what-exercises-for-the-lower-belly-are-really-best","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/","title":{"rendered":"Lower Abs: 13 Best Bodyweight Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#Can_lower_ab_exercises_help_you_get_rid_of_belly_fat\" title=\"Can lower ab exercises help you get rid of belly fat?\">Can lower ab exercises help you get rid of belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#13_Effective_Lower_Ab_Exercises\" title=\"13 Effective Lower Ab Exercises\">13 Effective Lower Ab Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#1_Single_Leg_Heel_Taps\" title=\"1. Single Leg Heel Taps\">1. Single Leg Heel Taps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#2_Mountain_Climber\" title=\"2. Mountain Climber\">2. Mountain Climber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#3_Cross-Body_Mountain_Climbers\" title=\"3. Cross-Body Mountain Climbers\">3. Cross-Body Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#4_Scissors\" title=\"4. Scissors\">4. Scissors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#5_Slider_Knee_Tucks\" title=\"5. Slider Knee Tucks\">5. Slider Knee Tucks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#6_Slider_Pike_Up\" title=\"6. Slider Pike Up\">6. Slider Pike Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#7_Lying_Leg_Raises\" title=\"7. Lying Leg Raises\">7. Lying Leg Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#8_Alternating_Side_Plank\" title=\"8. Alternating Side Plank\">8. Alternating Side Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#9_Roll-Ups\" title=\"9. Roll-Ups\">9. Roll-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#10_Crossbody_Toe_Touch_Crunch\" title=\"10. Crossbody Toe Touch Crunch\">10. Crossbody Toe Touch Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#11_Raised_Legs_Crunch\" title=\"11. Raised Legs Crunch\">11. Raised Legs Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#12_Plank_Steps\" title=\"12. Plank Steps\">12. Plank Steps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#13_Slider_Plank_Jack\" title=\"13. Slider Plank Jack\">13. Slider Plank Jack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#Are_you_looking_for_some_other_tips\" title=\"Are you looking for some other tips?\">Are you looking for some other tips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Among the <strong>13 <\/strong>most effective bodyweight exercises for the lower abdomen are <strong>Mountain Climbers, Flutter Kicks (Scissors), Lying Leg Raises, Roll-Ups,<\/strong> and <strong>Alternating Side Plank.<\/strong> A standard mat and core sliders are enough for the workout; advanced individuals may add a kettlebell, weight plate, or ankle weights. The exercises are suitable for both beginners and advanced individuals, and they can be included in a <strong>HIIT<\/strong> or circuit training session. <\/p>\n\n\n\n<p><br>Beginners train their abs <strong>2\u20133 times a week<\/strong>, while advanced trainees may train up to <strong>4 times per week<\/strong>, with the recommended number of exercises being <strong>4\u20135<\/strong> performed in <strong>2\u20134<\/strong> sets of <strong>8\u201320<\/strong> repetitions. Progressive overload by gradually increasing the number of repetitions or adding weight is the foundation for muscle growth and strengthening. Lower ab exercises alone do not burn fat. Losing belly fat requires a calorie deficit achieved by adjusting your diet and overall lifestyle. Regular lower ab training strengthens and tones the core, improves posture, and leads to a more defined and sculpted abdomen.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Many people consider the lower abdomen to be a problematic area. It often stores subcutaneous fat, which we would like to get rid of. That is usually not possible without changes in diet and training routine. It is important to include effective <\/span><strong><span data-preserver-spaces=\"true\">lower ab exercises, which will also help strengthen and firm up<\/span><\/strong><span data-preserver-spaces=\"true\"> the entire core. This way you will get strong, well-developed abs that looks great and, at the same time, help maintain good posture.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">In the article, you will find lower ab exercises&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">for beginners and advanced.<\/span><\/strong><span data-preserver-spaces=\"true\"> You can immediately forget about the endless sets of<a href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/\" class=\"ek-link\"> sit-ups<\/a>. It is essential to engage the abdomen muscles comprehensively and not rely on just one exercise. In addition, we have prepared tips for advanced athletes for the best results possible.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_lower_ab_exercises_help_you_get_rid_of_belly_fat\"><\/span>Can lower ab exercises help you get rid of belly fat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">If your goal is to lose weight, you should not rely solely on exercises in this area.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Unfortunately, they cannot delete, burn or sweat out excess fat.<\/span><\/strong><span data-preserver-spaces=\"true\"> You need to look at it from a complex point of view. It is not possible to lose weight only on specific parts of the body.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">When you lose weight, fat begins to disappear from the whole body.<\/span><\/strong><span data-preserver-spaces=\"true\"> And where it starts to decrease faster is affected by genetics, hormones, and the overall lifestyle. You may lose weight first, especially in the thighs and buttocks, while lower abdomen later. But someone may experience the exact opposite. <span style=\"color: #ff6600;\">[1\u20132]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The <a href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">caloric deficit<\/a> then plays a key role, which you achieve by adjusting your diet, training and overall lifestyle. Don&#8217;t worry, <strong>you don&#8217;t have to use drastic diets or detoxes.<\/strong> You will lose weight permanently thanks to <strong>gradual small changes<\/strong> that will lead you to your goal. As a reward you will get nice abs and get fit. <span style=\"color: #ff6600;\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn specific tips that can help you lose weight, you can find them in our article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Lose Belly Fat and Get into Shape with Our Simple Guide.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg\" alt=\"How to lose belly fat from lower abs?\" class=\"wp-image-350018\" style=\"width:843px;height:562px\" title=\"How to lose belly fat from lower abs?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Effective_Lower_Ab_Exercises\"><\/span>13 Effective Lower Ab Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">As with other muscle groups, it is necessary to exercise regularly to achieve results. At the same time, however, it is not appropriate to overload this muscle group and exercise every day because this would not give the muscles room to recover.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Beginners should include complex ab training 2\u20133 times a week, while advanced athletes up to 4 times.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;But it always depends on the athlete&#8217;s specific training plan and goals. <span style=\"color: #ff6600;\">[3\u20134]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">If you are a beginner, you should choose the no equipment variations and focus on the correct technique.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Once you are confident in their performance, you can increase the number of reps and sets or make the exercise more demanding with equipment. As a result, you will stick to the principle of progressive overload, which is crucial for muscle growth and strengthening.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Guide on ab training<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Work your abs 2\u20134 times a week, depending on your fitness level.<\/li>\n\n\n\n<li>Add it to another muscle group or create a HIIT or circuit training with our ab exercises.<\/li>\n\n\n\n<li>Choose 2\u20133 lower ab exercises and add them to a complex ab workout or work on your lower abs separately, including 4\u20135 exercises about 1\u20132 times a week.<\/li>\n\n\n\n<li>You will find the recommended number of reps in the description of each exercise.<\/li>\n\n\n\n<li>The ideal number of sets is 2\u20134.<\/li>\n\n\n\n<li>Don&#8217;t forget to warm up slightly before the workout (running on the spot or jumping <a href=\"https:\/\/gymbeam.com\/skipping-ropes\" class=\"ek-link\">rope<\/a>).<\/li>\n\n\n\n<li>Prepare an <a href=\"https:\/\/gymbeam.com\/yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">exercise mat<\/a> and <a href=\"https:\/\/gymbeam.com\/core-sliders-gymbeam.html\" class=\"ek-link\">sliders<\/a>, which you can optionally replace with two <a href=\"https:\/\/gymbeam.com\/black-fitness-towel-gymbeam.html\" class=\"ek-link\">towels<\/a>.<\/li>\n\n\n\n<li>If you want to try more challenging variations, prepare a <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbells<\/a>, <a href=\"https:\/\/gymbeam.com\/olympic-bumper-plate-iron-51-mm-gymbeam.html\" class=\"ek-link\">a plate<\/a>, <a href=\"https:\/\/gymbeam.com\/half-ball-gymbeam.html\" class=\"ek-link\">a balance pad<\/a>, <a href=\"https:\/\/gymbeam.com\/slam-ball-gymbeam.html\" class=\"ek-link\">a slam ball<\/a> or <a href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weight-straps-1-kg-gymbeam.html\" class=\"ek-link\">ankle and wrist weight wraps.<\/a><\/li>\n\n\n\n<li>Find some time for light stretching after the main part.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28792,44254,42481,64393,64393,44248,7185,36340,62749,49012,29120\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Single_Leg_Heel_Taps\"><\/span>1. Single Leg Heel Taps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Lie on your back and place your arms alongside the body. Raise your legs and bend your knees 90 degrees. Brace your abs.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Touch the mat with your one heel while exhaling and return it while inhaling. Repeat the same with the other leg. Keep the whole back on the mat throughout the exercise. Also, make sure that the movement comes mainly from the abs. Complete 12\u201320 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> A small range of motion, insufficient activation of abdominal muscles, bent lower back.<\/li>\n\n\n\n<li><strong>How to make the exercise more difficult?<\/strong> You can increase the difficulty by straightening your legs slightly or placing a <a href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">weight straps<\/a> on your ankles.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/1.-Tuk-paty-o-zem.gif\" alt=\"How to Perform Single Leg Heel Taps?\" class=\"wp-image-350032\" title=\"How to Perform Single Leg Heel Taps?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Mountain_Climber\"><\/span>2. Mountain Climber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Kneel on the ground, do the higher plank. Place your open hands under your shoulders (wider than shoulder-width apart). Keep your shoulders back and down and your shoulder blades together. Brace your core and try to maintain your body in a line. Don&#8217;t bend your back, especially in the lumbar area.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Bend one knee and pull it towards the elbow (the arms are stretched) while exhaling. Then return to the starting position and do the same to the other side. Continue until you complete 12\u201320 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Bent back, the hips fall to the ground, excessive pelvis lift, a small range of motion.<\/li>\n\n\n\n<li><strong>How to make the exercise more difficult?<\/strong> Put your hands on a balance pad, <a href=\"https:\/\/gymbeam.com\/fit-ball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit ball<\/a> or slam ball. You can also attach a load to the ankles.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2.-Horolezec.gif\" alt=\"How to Perform Mountain Climber?\" class=\"wp-image-350046\" title=\"How to Perform Mountain Climber?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Cross-Body_Mountain_Climbers\"><\/span>3. Cross-Body Mountain Climbers<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Kneel on the ground, do the higher plank. Place your open hands under your shoulders (wider than shoulder-width apart). Keep your shoulders back and down and your shoulder blades together. Brace your core and try to maintain your body in a line. Don&#8217;t bend your back, especially in the lumbar area.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Bend one knee and pull it towards the opposite elbow (extend your arms) while exhaling. Then return to the starting position and do the same to the other side. Continue until you complete 12\u201320 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Bent back, the hips fall to the ground, excessive pelvis lift, a small range of motion.<\/li>\n\n\n\n<li><strong>How to make the exercise more difficult?<\/strong> Lean your hands on a <a href=\"https:\/\/gymbeam.com\/woodwork-balance-board-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balance pad<\/a>, platform, fit ball or slam ball. You can also attach ankle weight straps.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/6.-Horolezec-do-krize.gif\" alt=\"How to Perform Cross-Body Mountain Climbers?\" class=\"wp-image-350102\" title=\"How to Perform Cross-Body Mountain Climbers?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Scissors\"><\/span>4. Scissors<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Starting position:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Lie on your back. Bend your elbows, and place your palms on the back of the head (it is raised a few centimetres off the ground). Slightly lift the upper back and bend your knees. The elbows point out. If you tend to pull them together, put your hands crossed your chest.<\/span><\/li>\n\n\n\n<li><strong>Performance:<\/strong> Engage your abs and start pulling one leg close to the chest and placing the other a few centimetres above the ground. This leg movement should resemble scissors. Don&#8217;t forget to breathe and focus on the motion. It should be coming mainly from the abs. Make sure you keep your lower back on the mat during the whole time. Complete 8\u201312 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> A small range of motion, insufficient activation of abdominal muscles, bent lower back.<\/li>\n\n\n\n<li><strong>How to make the exercise more difficult?<\/strong> Increase the range of motion of the lower limbs or attach ankle wrist wraps.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/3.-Nuzky.gif\" alt=\"How to Perform Scissors?\" class=\"wp-image-350060\" title=\"How to Perform Scissors?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Slider_Knee_Tucks\"><\/span>5. Slider Knee Tucks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Place <a href=\"https:\/\/gymbeam.com\/core-sliders-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sliders<\/a> under your feet and do the upper plank. Place the open palms under your shoulders (wider than shoulder-width apart). Keep your shoulders back and down and your shoulder blades together. Brace your core and try to maintain your body in a line.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Bend your elbows and pull them under the chest while exhaling. Then return to the starting position while inhaling and move on to the next rep. Complete 12\u201320 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> A small range of motion, insufficient activation of abdominal muscles, bent lower back.<\/li>\n\n\n\n<li><strong>How to make the exercise more difficult?<\/strong> Lean your hands on a balance pad, platform, fit ball or slam ball. You can also attach ankle weight straps.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/7.-Krceni-kolen.gif\" alt=\"How to Perform Slider Knee Tucks?\" class=\"wp-image-350116\" title=\"How to Perform Slider Knee Tucks?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Slider_Pike_Up\"><\/span>6. Slider Pike Up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Place sliders under your feet and do the upper plank. Place the open palms under your shoulders (wider than shoulder-width apart). Keep your shoulders back and down and your shoulder blades together. Brace your core and try to maintain your body in a line.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Pull the feet towards the palms while exhaling (the knees stay slightly bent). Then return to the starting position while inhaling and move on to the next rep. Continue until you complete 8\u201312.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> A small range of motion, insufficient activation of abdominal muscles, bent lower back.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/4.-Pritahovani-nohou-k-rukam.gif\" alt=\"How to Perform Slider Pike Up?\" class=\"wp-image-350074\" title=\"How to Perform Slider Pike Up?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Lying_Leg_Raises\"><\/span>7. Lying Leg Raises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Lie on your back and place your arms alongside the body. Raise your head and upper back off the mat a little. Slightly bend your knees and lift them a few centimetres above the ground. Brace your core.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Carefully pull your bent legs towards your head while exhaling. Remember to keep your whole back on the mat. Return to the starting position while inhaling and repeat the exercise. Continue until you complete 8\u201312 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> A small range of motion, insufficient activation of abdominal muscles, uncontrolled movement.<\/li>\n\n\n\n<li><strong>How to make the exercise more difficult?<\/strong> Place a <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbell<\/a> between your ankles or attach <a href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weight-straps-1-kg-gymbeam.html\" class=\"ek-link\">weight straps<\/a> to them.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/5.-Zvedani-rovnych-nohou.gif\" alt=\"How to Perform Lying Leg Raises?\" class=\"wp-image-350088\" title=\"How to Perform Lying Leg Raises?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Alternating_Side_Plank\"><\/span>8. Alternating Side Plank<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Lie on your side with your legs outstretched. Keep your feet on top of each other and do the lower plank. Brace your core.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Raise the upper arm while exhaling and remain in this position for 1\u20132 seconds. Then change your arms and do the same to the other side. Continue until you complete 8\u201312 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Bent back, the hips fall to the ground, uncontrolled movement.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">How to make the exercise more difficult?<\/span><\/strong><span data-preserver-spaces=\"true\"> You can simultaneously lift the leg together with the arm or rest your hands on the balance pad.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/8.-Kliky-do-stran.gif\" alt=\"How to Perform Alternating Side Plank?\" class=\"wp-image-350130\" title=\"How to Perform Alternating Side Plank?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Roll-Ups\"><\/span>9. Roll-Ups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Lie on your back with outstretched legs and raise your arms.<\/li>\n\n\n\n<li><strong>Performance: <\/strong>Raise your arms smoothly up to the sitting position without bending your legs by activating your abs while exhaling. Then carefully return to the starting position while inhaling and repeat the exercise. Complete 8\u201312 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> A small range of motion, uncontrolled movement.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">How to make the exercise more difficult?<\/span><\/strong><span data-preserver-spaces=\"true\"> Grab the <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbell<\/a> or <a href=\"https:\/\/gymbeam.com\/olympic-bumper-plate-iron-51-mm-gymbeam.html\" class=\"ek-link\">plate<\/a> with both hands and lift it the same way.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/9.-Rolovani-do-sedu.gif\" alt=\"How to Perform Roll-Ups?\" class=\"wp-image-350144\" title=\"How to Perform Roll-Ups?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Crossbody_Toe_Touch_Crunch\"><\/span>10. Crossbody Toe Touch Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Lie on your back and raise your arms upwards. Lift your head and upper back a few centimetres off the ground. Brace your abs.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Raise and pull your right arm and left leg to one another (they may touch above the body) while exhaling. Return to the starting position while inhaling and do the same on the other side. Make sure you keep your lower back on the mat all the time. Complete 8\u201312 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> A small range of motion, insufficient activation of abdominal muscles.<\/li>\n\n\n\n<li><strong>How to make the exercise more difficult?<\/strong> Attach the weight to your wrists or ankles.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/10.-Jack-Knife.gif\" alt=\"How to Perform Crossbody Toe Touch Crunch?\" class=\"wp-image-350158\" title=\"How to Perform Crossbody Toe Touch Crunch?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Raised_Legs_Crunch\"><\/span>11. Raised Legs Crunch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Lie on your back, raise your legs towards the ceiling (you can slightly bend your knees) and raise your arms upwards.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Raise your head and upper back off the mat and bring your hands to your feet while exhaling. Keep your lower back on the mat during the whole time. You don&#8217;t have to lift too much. Then return to the starting position while inhaling and repeat the exercise. Complete 8\u201312 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> A small range of motion, insufficient activation of abdominal muscles.<\/li>\n\n\n\n<li><strong>How to make the exercise more difficult?<\/strong> Grab the <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" class=\"ek-link\">dumbbell<\/a> or plate with both hands and rise to your feet in the same way.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/doplnok_01.gif\" alt=\"How to Perform Raised Legs Crunch?\" class=\"wp-image-350172\" title=\"How to Perform Raised Legs Crunch?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Plank_Steps\"><\/span>12. Plank Steps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Kneel on the ground, do the higher plank. Place your open hands under your shoulders (wider than shoulder-width apart). Keep your shoulders back and down and your shoulder blades together. Brace your core and try to maintain your body in a line. Don&#8217;t bend your back, especially in the lumbar area.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Performance:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Bend one leg and take one step to the side (under your body) while exhaling and do the same to the other side. Then return your legs to the starting position one by one and repeat the exercise. Continue until you complete 12\u201320 reps.<\/span><\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Bent back, the hips fall to the ground, raising the pelvis excessively.<\/li>\n\n\n\n<li><strong>How to make the exercise more difficult?<\/strong> Lean your hands on a balance pad, platform or slam ball. You can also attach ankle wrist wraps.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/doplnok_02.gif\" alt=\"How to Perform Plank Steps?\" class=\"wp-image-350186\" title=\"How to Perform Plank Steps?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Slider_Plank_Jack\"><\/span>13. Slider Plank Jack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Kneel on the ground and place your feet on the sliders. Then do the lower plank. The elbows are under the shoulders (wider than shoulder-width apart). The open palms are facing each other. Keep your shoulder back and down and your shoulder blades together. Brace your core and try to maintain your body in a line. Don&#8217;t bend your back, especially in the lumbar area.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Take a step to the side with one leg without taking it off the mat while exhaling. Then return it and do the with the other leg. Continue until you complete 8\u201312 reps.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Bent back, the hips fall to the ground, excessive lifting of the pelvis, uncontrolled movement.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">How to make the exercise more difficult?<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Open and close both legs simultaneously or place a r<a href=\"https:\/\/gymbeam.com\/loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">esistance band<\/a> on your ankles or knees and then continue in the same way.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/doplnok_03.gif\" alt=\"How to Perform Slider Plank Jack?\" class=\"wp-image-350200\" title=\"How to Perform Slider Plank Jack?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_you_looking_for_some_other_tips\"><\/span>Are you looking for some other tips?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you are also looking for exercises for the hips, oblique abdominal muscles or core, you will find everything in our article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/21-best-self-weight-exercises-to-strengthen-the-abdomen\/\" class=\"ek-link\"><strong>21 Best Bodyweight Exercises.<\/strong><\/a><\/li>\n\n\n\n<li>You can also work your abs with a fit ball according to the article <a href=\"https:\/\/gymbeam.com\/blog\/10-effective-core-booty-exercises-with-fit-ball\/\" class=\"ek-link\"><strong>10 Effective Core &amp; Booty Exercises with Fit Ball.<\/strong><\/a><\/li>\n\n\n\n<li>If you don&#8217;t have much time for exercise, try <a href=\"https:\/\/gymbeam.com\/blog\/effective-6-minute-abs-workout-at-home\/\" class=\"ek-link\"><strong>Effective 6-Minute Abs Workout at Home.<\/strong><\/a><\/li>\n\n\n\n<li>If your goal is to lose weight, you should not miss our article <a href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Simple Weight Loss Basic: You&#8217;ll Be Surprised What&#8217;s Really Important.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Thanks to today&#8217;s article, you already know which exercises are worth including in training if you want to focus on strengthening the lower abdomen. They are an awesome tool&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">for developing and strengthening this problematic muscle group.<\/span><\/strong><span data-preserver-spaces=\"true\"> You can add them to another muscle group or perform them separately at least twice a week. If you also adjust the diet and leave the muscles space for sufficient regeneration, the results will be even better. These are the essential principles for achieving your fitness goals.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Was this article helpful to you? If so, send it to your friends and show them inspiration for lower abs workout.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>How to effectively train your lower abdomen? Try 13 effective exercises for beginners and advanced to help you achieve strong and well-defined abs.<\/p>\n","protected":false},"author":129,"featured_media":349990,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6305,6437,6401,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-351143","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-abs","9":"tag-bodyweight-exercises","10":"tag-exercises","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lower Abs: 13 Best Bodyweight Exercises - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"In the article, you will find the best lower ab exercises for beginners and advanced. 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