June 20, 2025, 1:54 pm | Read time: 7 minutes
A toned stomach is the ultimate body goal for many. Unfortunately, achieving this goal isn’t easy. The lower abs, in particular, often pose a challenge by hiding under a stubborn layer of fat. Here, you’ll learn what you can do about it and how to effectively train your lower abdominal muscles.
It is considered a typical problem area for both women and men: the lower abdomen. While muscles in the upper abdomen become visible relatively quickly, the lower abdomen often remains hidden under a stubborn layer of fat.
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Overview
Why is the fat on the lower abdomen so stubborn?
First, it’s important to distinguish between the fat located under the abdominal muscle layer (visceral fat) and the fat in the subcutaneous layer (subcutaneous fat). Visceral fat serves to protect the organs and keep the body warm. Too much of it can lead to high blood pressure and diabetes in severe cases, while in less severe cases, the annoying depot fat on our muscles is at least visually bothersome. The subcutaneous fat layer, on the other hand, “blocks” the view of the six-pack—the underlying abdominal muscles—for most people.
The six-pack becomes visible at a body fat percentage of about twelve percent for men and 22 percent for women. Where on the body you burn fat and where it stubbornly refuses to “melt” despite training is genetic. Targeted, localized fat loss doesn’t work—that’s why you should train the large muscle groups in the legs and buttocks to lose fat in the abdomen. In fact, when trying to burn fat in the lower abdomen, you might lose fat in the breasts or buttocks (oh no!).
The other major factor is, of course, diet—what you should focus on to get closer to a six-pack can be found here. You can still train the lower abdominal muscles, which offers several benefits, such as an upright posture and a healthy back.
What are the lower abdominal muscles needed for?
Understanding the anatomy is helpful. “The six-pack is formed from a combination of muscles and connective tissue fibers that divide the abdomen,” explains Personal Trainer Andreas Heumann to FITBOOK. Both straight and transverse abdominal muscles encircle the entire torso.
The lower abdominal muscles are the part of the abdomen responsible for an upright posture, says Heumann. They act as the antagonists to the lower back extensors and prevent you from arching your back. These muscles are engaged whenever you bend the spine forward or sit up from a lying position.
From this, you can deduce which exercises are best for training the lower abdomen: According to the expert, “all exercises where you have to lift your legs” are suitable—such as leg raises, reverse crunches, or bugs. The following exercises are considered the best for training the lower abdomen from the perspective of the personal trainer.
Also interesting: The smart way to a six-pack is through functional abdominal muscles
Personal Trainer Andreas Heumann reveals his 7 best exercises for the lower abdominal muscles
To train the abdomen—and specifically the lower abdominal muscles—you can regularly incorporate the following exercises into your routine:
1. Plank
Start with a well-known exercise for the lower abdominal muscles: Get into a quadruped position and place your forearms on the ground. The elbows should be under the shoulders. Place your toes on the ground and then stiffen like a board: Knees and hips are now fully extended, glutes and abdominal muscles are tense (pull in the navel). The whole body should form a straight line! Focus your eyes on a point in front of your hands. Hold the position for at least 30 seconds.
Also interesting: 5 plank variations for stronger core muscles
2. Jackknife
In addition to the classic plank, the jackknife is also one of the best exercises for the lower abdominal muscles according to Personal Trainer Heumann. Sit on the ground with bent legs. Then lift your legs off the ground and hold them at about a 45-degree angle to the ground. The upper body is tilted back, and the back is straight. Avoid rounding your back! Now extend your arms forward. Bring your hands and ankles together by lifting your legs and simultaneously raising your upper body. Then return to the starting position with a controlled movement.
3. Reverse Crunches
Furthermore, the personal trainer recommends reverse crunches as one of the best exercises for the lower abdominal muscles. Lie on your back and extend your legs bent in the air. Place your arms beside your hips and press your palms into the ground. Lift your legs slightly off the ground so that your buttocks are no longer resting on the ground. Hold the position and then return to the starting position.
4. Leg Raises
According to the expert, leg raises should not be missing from this list! Lie on your back, keeping your legs extended about 15 centimeters above the ground. Now lift your legs until they form a 45-degree angle with the ground. Make sure the lower back remains on the ground at all times.
5. Starfish Crunch
Ever heard of starfish crunches? Andreas Heumann explains how this exercise, which is excellent for the lower abdominal muscles, works: The starting position is again lying on your back, with arms and legs stretched out like a star. Slowly move one leg toward the opposite arm. The other leg and arm remain extended. Now lower the arm and leg. Repeat the exercise on the other side. Perform the exercise as slowly and controlled as possible.
6. Hollow Hold
Hollow hold is exercise number six for the lower abdominal muscles. Lie on the ground with arms and legs extended. Now press the lumbar spine into the ground so that the back is really flat. Tense the abdominal muscles. Now lift your legs and upper body off the ground so that only the tailbone and lower back are touching the ground. Ensure the lumbar spine remains on the ground. Hold the position until you feel the abdominal muscles weaken and you can no longer keep the lumbar spine firmly on the ground. For an easier version, you can bend your legs and arms.
7. Woodchoppers
According to the expert, the so-called “woodchoppers” also contribute to strong lower abdominal muscles. Stand upright with feet shoulder-width apart and hold a dumbbell or weight with both hands above your head. Now lower the weight diagonally across the body while rotating the upper body to the opposite side. Then bring the weight back to the starting position and repeat the movement on the other side. Ten to 15 repetitions per side.
Also interesting: More effective than crunches! CrossFit star Kari Pearce swears by 3 six-pack exercises
Lower abdominal muscles: Breathing and posture also play a role!
“Abdominal muscles are also a matter of posture. Many women stand with too much of an arch in their lower back,” observes Personal Trainer Andreas Heumann. Exercises like planks, “where you’re encouraged to pull in the navel,” can help. However, the general rule is: With normal diaphragmatic breathing, no stomach is 100 percent flat all day. Heumann says, “If you breathe so shallowly that the stomach doesn’t bulge, you might have a visible six-pack, but you’ll also face digestive issues.”
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Conclusion
The lower abdomen is a stubborn area for many, often remaining covered by a layer of fat for a long time. Even though it’s frustrating, you should be patient with yourself. Your body means well! To get rid of the pesky lower belly fat, six-pack training alone won’t suffice. Instead, you should focus on a combination of full-body training and the right diet. The expert’s seven favorite exercises for the lower abdomen will then provide the finishing touch.