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Free Lower Ab Workout For the Gym

The free lower ab workout below is designed to be used in a gym. The workout involves equipment you might not have at home.

The exercises are all advanced movements and will really challenge your lower abdominal region.

The range of reps listed below are just suggestions. Go at your own pace. Modify them to fit your fitness level. Gradually increase the reps each week.

You need to have good abdominal strength and a strong core to do the free lower ab workout for the gym. Do not attempt these exercises unless you fall into that category.

Free Lower Ab Workout For The Gym

Exercise 1: Seated Knee Raises

Seated Knee Raises
Seated Knee Raises

Exercise 1: Seated Knee Raises

Suggested Rep Range: 10-25

Preparation: Sit on the edge of a bench, holding on to the side of the bench. Lean back at approximately 45 degrees, with you knees slightly bent.

Movement: Using your lower abs, slowly raise your legs toward your chest, while moving your upper body forward. Exhale on the lift, inhale and slowly return back to the starting position.

Bill's Tips on Technique:

- Focus on the lower abs doing the work, not your legs

- When you return to the starting position don't fully extend your legs. 

- Use a slow and controlled movement, keeping the tension on your abs. 

Exercise 2: Hanging Knee Raises with Ball

Hanging Knee Raises with Ball

Suggested Rep Range: 5-15

Preparation: Hang from a bar. Your hips should be bent at 90 degrees with a medicine ball in between your knees.

Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Exhale on the lift, pause at the top, then inhale while slowly lowering back to the starting position. Don't let your legs hang straight down. Don't let them go past 90 degrees. 

Bill's Tips on Technique:

- Focus on using your abs vs. your hip flexors (leg muscles) 

- Most of the movement should occur in your abs, with your pelvis rotating upward. Just lifting your knees up and down changes the emphasis from your abs to your legs.

- This is the toughest exercise in the free lower ab workout. 

- Go SLOW. Don't use leg swinging. Control the movement on the way down. Keep your body stationary, with only your legs moving.

Exercise 3: Lower Pulley Reverse Crunches

Lower Pulley Reverse Crunches

Suggested Rep Range: 8-15

Preparation: Place the pulley strap around your feet. Lie back on a bench with your back with your lower back pressed into the bench, holding the sides of the bench above your head. Both your hips and knees should be bent at a 90 degree angle.

Movement: Contract your lower abs to raise your hips towards your rib cage, rolling up, slowly curling your tailbone up off the bench. Exhale on the lift, inhale as you slowly lower your hips back to the starting position.

Bill's Tips on Technique:

- Focus on the lower abs doing the work, not your legs

- When you return to the starting position, touch the bench lightly and then start the next rep. Don't rest at the bottom.

- Use a slow and controlled movement. Don't rock up and down, or use momentum to swing your legs up.

- Don't use too much resistance. It could cause your legs muscles to take over if it's too heavy.

Exercise 4: Captain's Chair With A Twist

Captain's Chair With A Twist

Suggested Rep Range: 6-20

Preparation: Rest your elbows on the support pads. Stabilize your upper body by lightly grasping the handles, lower back pressed against the back pad. Your legs should be hanging down, knees slightly bent. Keep your head up, eyes looking straight ahead.

Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. At the same time, twisting your knees to the right. Pause at the top, then slowly lower back to the starting position. Repeat the movement with a twist to the left.

Bill's Tips on Technique:

- Focus on using your abs vs. your hip flexors (leg muscles) 

- Exhale as your knees come up towards your chest.

- Go SLOW. Don't use leg swinging. Control the movement on the way down.

-This is the one exercise in the free lower ab workout that involves the obliques.


Do the free lower ab workout for the gym 3 times a week. Start with one set of each exercise for two weeks, before considering adding an additional set.

While this free lower ab workout really concentrates on the lower abs, be sure and do other exercises to work your upper abs, obliques, and lower back. You want to maintain balance in your training program. 


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Return from: Free Lower Ab Workout for the Gym to Good Lower Ab Workout

Return from: Free Lower Ab Workout for the Gym to Free Ab Workout

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