Now my favorite comment I get any time I post anything to work the lower abs is…
“You don’t have lower ab muscles.”
And that’s true. There is no specific lower ab muscle.
But you CAN target that lower portion of your rectus abdominis to a greater extent with specific moves, especially bottom up exercises.
Just like you can target the upper portion more as well with more top down focused moves.
So if you’re looking to target that lower portion of your rectus abdominis while even strengthening your pelvic floor and TVA more, I want to share a movement variation I think is often under utilized.
But before I do I do just want to mention a few bonus tips to help you really achieve that lean, flat stomach.
That lower abdominal region is an especially stubborn one to lose fat from.
And 100% diet is key. And consistency in dialing in our macros past the point we often want to quit as losing that last little bit of stubborn belly fat is hard.
But if you truly are struggling with losing that last little bit, this tip may be the missing piece from your training routine.
And it does involve something we’ve been told is impossible….
Spot lipolysis aka SPOT REDUCTION! GASP!
Yup. You can spot reduce an area…not in the way we’ve always tried to, but it may be that key little tweak when you’ve got everything dialed in.
How do you do this?
Try including this underrated ab exercise, or an exercise for the stubborn area you want to target in your strength workout. Include it even as part of a finisher.
When we work a muscle, we mobilize more fatty acids from the surrounding tissues.
So if we do this focused ab work to mobilize the fatty acids in the surrounding tissues and then include low intensity steady state cardio after, we can utilize the mobilize fatty acids.
Aka we can help ourselves lose more fat from our lower abdominal region!
(For more on Spot Lipolysis, clic HERE!)
If you’ve been struggling with that last little bit of stubborn fat and want to strengthen your lower abs, try this Hanging Posterior Pelvic Tilt with Squeeze as part of your workout finisher even adding in a nice walk after to cool down!
How do you do the Hanging Posterior Pelvic Tilt with Squeeze?
Hanging leg raises and knees to elbows are both great lower ab exercises. Yet too often we use them in a way that only ends up overworking our hip flexors.
It’s because we ignore the essential component that makes any leg raise movement really target our lower abs – the posterior pelvic tilt.
That’s why I love this hanging ab exercise – because it focuses on that essential pelvic tilt component.
And by adding in the leg squeeze, which in turn engages your adductors, you can even help yourself better activate your pelvic floor and lower portion of the rectus abdominis.
To do this move, start hanging from the bar from a ball or block between your upper thighs right above your knees. Grip the bar hard with all of your fingers evenly and engage your back to help you stabilize, slightly depressing your shoulder blades.
Then, squeezing the ball or block, tuck your pelvis toward your ribs. You’re basically rounding your lower back.
Your legs will come forward but you do not want to really bend at the hips.
You’re using your abs, and even your glute max to perform that slight spinal flexion to tuck your pelvis under.
Squeeze the ball hard as you tuck.
Think about pulling your core in as you tuck. You’re not just drawing your belly button toward your spine but even thinking about pulling your pelvis in toward each other as you tuck toward your ribs.
To help you really brace, focus on that exhale as you tuck.
As you do this move, focus on that exhale to expel all the air you have and contract that core as you perform the pelvic tilt to feel your TVA even engaging as a corset around your middle to brace.
Really pause with each tilt to focus on engaging your abs as hard as you can before slowly relaxing.
To help you really avoid too much swing, grip the bar hard and engage your lats.
This is a very challenging move as simple as it may seem.
To modify the fully hanging variation, keep your toes down as you hang, even losing the block or ball squeeze to be able to better focus first on the tilt.
If you have any upper body issues or simply can’t yet fully hang and control the exercise, you can also modify by doing this off the ground, holding onto a pole overhead or on a bench holding onto the end.
To progress the move when you’re fully in control of the posterior pelvic tilt, you can keep the squeeze and start to do even the full knees to elbows. But only progress as you can fully control the move and feel that mind-body connection being used to create that ab shakeage!
Remember you need to focus on feeling your lower abs working to get the full benefit of this move. If you instead only feel your lower back or hips, you need to modify.
Sometimes we need to regress to progress!
The 3-Step Fat Loss Formula if you’re ready to reveal those abs…