Calisthenics has some of the best exercises you can do if you are looking to tone your stomach, improve your posture, and achieve a great body. This blog focuses on five of the best calisthenics lower abs exercises that will help you with your workout.
What are the lower abs?
Underneath the belly button is the lower part of the rectus abdominis. That means it isn’t a separate muscle group but part of the abs. Exercises that involve raising the legs target the lower abs. The exercises that target the lower abs should be performed with caution, as incorrectly executing them can lead to back pain.
#1. Lying Leg Raise
You can do this lower abdominal exercise anywhere with a flat surface. There may be some strain on the lower back during this exercise. Prior to and after performing this exercise, stretching the lower back is recommended.
- Extend your legs fully while lying on your back. The entire body must be parallel to the ground.
- To increase stability, position the arms over the head or to the side. If you are a beginner, you can put your hands together in the shape of a diamond under your lower back for additional support.
- While exhaling, raise your legs slowly, keeping them straight and nearly perpendicular to the ground.
- Reverse your legs down and inhale as you do so.
- At the bottom, prevent the legs from touching the ground. Hold it for a moment.
#2. Reverse Crunches
In many ways, reverse crunching is like a traditional crunch. Your neck and back are on the ground, so it’s easier on your spine. For this exercise, you need to keep your movements controlled and deliberate.
- Lie on your back and extend your legs fully, with your palms facing down.
- Bring your knees up until they are 90 degrees from the floor and your calves are parallel. Start here.
- Pull your knees toward your chest as you inhale and raise your hips.
- As far as feels comfortable, continue to move your knees until they touch your chest.
- Hold this position for a few seconds.
- Exhale as you return your legs to the start position in a controlled manner.
#3. Leg Pull-Ins
You can also do this exercise on the floor with your arms to your sides and your legs slightly raised above the ground. In advanced exercises, athletes can also use a pulley or a dumbbell to add an additional resistance level. Knees at chest height work the abdominal muscles (rectus abdominis), legs extended work the hips.
- Sitting on the end of a bench, raise your legs and angle them slightly towards the floor in front of you.
- Stabilize yourself by gripping the bench sides.
- At an angle of 45 degrees, lean back on the bench. Here is where we start.
- As you pull your knees closer to your torso, lean your torso toward the knees. This part of the exercise requires that you exhale. Please hold for a few seconds.
- You should now extend your legs and relax your abs to get back in the starting position. Take a deep breath as you do this.
#4. Elbow-to-Knee Crunches (Bicycles)
During this exercise, do not pull your head or neck up with your hands. This could result in injury. Focus on completing the repetitions in perfect form as you move from side to side in a slow rhythm.
- Your feet and knees should be flat on the floor, and your lower back should remain straight.
- Touch your head lightly with your hands.
- Raise your torso slightly up by curling your shoulders.
- Get your calves parallel to the floor and your thighs at a right angle to the ground.
- Make pedaling motions with your legs as if you were riding a bicycle.
- By crunching to one side, bring your opposite elbow close to your knee. Right elbow to left knee. Left elbow to the right knee.
- Whenever you complete a crunch, return to the start position by inhaling.
- Reverse the movement without pausing.
- Repetition to each side should continue without interruption.
#5. Hanging Knee Raises
It is an active core exercise that helps you develop functional strength, muscular power, and abdominal control. Since you hang by your own grip throughout each set, this exercise is excellent for improving grip strength.
- Put your hands on the pull-up bar. Get a grip just outside shoulder width. Keep your elbows slightly bent.
- You should take a forceful breath out, raising your knees and taking them towards your chest.
- Keep your abdominals contracted throughout the movement to minimize swinging.
- The movement should end with a pause.
- Your knees should be slowly lowered back to the starting position.
#6. Hanging Leg Raises
Compared to knee lifts, it’s harder but works the core even better.
- Use an overhand grip to grab the pull-up bar. Bring yourself to a dead hang by lowering yourself slowly.
- You should slowly raise your legs to horizontal while exhaling throughout this movement. Hold the position for one to three seconds once the full abdominal contraction is achieved.
- Put your legs back into your starting position and inhale as you do so. Your legs should be lined up with your body or in front. Make sure your legs don’t go behind your body.
#7. Jackknife Sit-Ups
A V-up is another name for this exercise. Jackknife exercises work the lower and upper abdominals, especially the transversus abdominis.
- Spread your arms straight behind your head, lying flat on the floor. Make sure your legs are fully extended as well.
- Put your knees and arms together in the position of an almost closed jackknife while bending at your waist. While doing this, exhale.
- Keeping your legs fully extended, you should maintain a 35-45 degree angle to the floor during this stage. Arms and legs should be parallel, fully stretched. The upper body should be elevated.
- Exhale as your arms and legs are lowered back to the floor.
- By your sides, place your hands on the floor. Try to grasp the ground by pointing your fingers outwards.
- Lift your legs, glutes, and abs off the ground. It will help to lean your torso forward a bit for balance.
- Once you are in this position, keep it as long as you can.
#9. Front Lever
Gymnastics strength holds such as the front lever develop the core and upper body muscles.
- Put your hands on a pull-up bar or gym rings in an inverted hang position.
- Slowly lower your body down until your body is perfectly horizontal.
- Hold the position as long as your form allows.
To sum up
In this blog post, I have named the most beneficial calisthenics exercises to target the lower abs. Build a strong core, develop v-shape abs, and ensure you’re getting a nice and toned midsection with these exercises. Try these workouts out yourself and see how they turn out for you!