Whether you’re aiming for a rock-solid core, a legit six-pack, or a flat stomach—targeting your lower abs is crucial. Your body stores the most fat in this part of your belly, and while there's no such thing as spot-training, those hard-to-hit lower abs are the foundation of real core strength and back pain relief.
Two popular lower abs moves are the stability ball knee tuck and lying leg raise. But which one really gets to those hard-to-reach muscles?
In reality, both these moves will light up your lower abs, says Darin Hulslander, C.S.C.S., owner of This Is Performance personal training in Chicago. But the stability ball knee tuck edges ahead just slightly because it provides a little more activation of the lower abdominals and put less strain on your back, he adds.
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“During the leg lift, the psoas, quads, and other muscles of the hip flexors are the primary movers of the leg raising, while the lower abdominals are secondary, Hulslander explains. Because they are intertwined in the pelvis area, you will see some lower abs activation, but not to the level that you’ll see from the knee tucks.” Plus, with the leg lifts, you risk stressing your low back if you aren’t yet strong enough to keep it flat on the ground, even if your hands are under your butt for stabilization.
On the stability ball knee tucks, you activate the lower abs from essentially holding plank on a ball. But on top of that, you’re scoring extra abs activation by pulling the ball in, as well as the extra resistance of controlling it as it goes back. This is known as anti-extension, and it's a critical movement for core strength and should be included in everyone’s program, ” says Hulslander.
On top of working your lower abs, this move also improves hip flexion—great for weak hips and increasing squat depth—as well as shoulder stability, which will help improve your posture.
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The only problem: “Often people’s shoulders will get tired on the knee tucks and sometimes they’ll drop their hips, which can lead to low back extension and/or pain, ” Hulslander notes. If this starts to happen, forget the tuck and try just walking your hands slightly backward and then forward in plank, mimicking a saw motion with your feet still on the ball, to build up that core strength.
How to: Assume a pushup position with your shins resting on a Swiss ball. Keeping your lower back straight, tuck your knees to roll the ball toward your chest. Pause, then return the ball to starting position. That's one rep.
How to: Lie on your back with your palms facing down. Slowly lift your legs to a 90-degree angle, keeping them straight. Pause, then lower your legs back down. That's one rep.
Exercise Ball Crunch
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Minute Beginner Abs Workout With Ball Video
We love finding new ways to work your core. The powerhouse muscle group provides stability and strength for everything from lifting heavier weights to dance cardio, so giving it some extra TLC is never a bad idea.
Plus, who doesn’t like working out on a big, bouncy ball? Not only is it’s fun, it’s good for your abs, too. A 2014 study found that older adults who did 20-minute workouts with a stability ball 5 times per week increased strength in their core, back, and glutes.
Seong GK, et al. (2014). The effect of trunk stabilization exercises with a Swiss ball on core muscle activation in the elderly. DOI: 10.1589/jpts.26.1473
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And if you’re someone who struggles with chronic low back pain, especially during core exercises, fear not. A 2013 study found that peeps who worked out with a stability ball for 8 weeks put less weight on their back muscles and experienced pain relief.
Chung S, et al. (2013). Effects of stabilization exercise using a ball on mutifidus cross-sectional area in patients with chronic low back pain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772599/
If you’re into running, there are solid benefits for working out your abs. A 2019 study showed that folks who trained their core for 8 weeks had better balance, core endurance, and “running economy, ” which is fancy talk for how much energy you expend while booking it.
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For these moves, grab a yoga ball (also called a stability, fitness, or Swiss ball), which can be found in most gyms. Just make sure it’s the right size for your height.
In each exercise, focus on bracing your core — not just sucking in your belly. Studies show this type of movement can activate more of your core muscles, meaning you build strength in your pelvis, back, and abdomen, not just in your rectus abdominis (aka your six-pack muscles).
Koh HW, et al. (2014). Comparison of the effects of hollowing and bracing exercises on cross-sectional areas of abdominal muscles in middle-aged women. DOI: 10.1589/jpts.26.295
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Pick 3–4 of these exercises and add ‘em onto a cardio day or integrate them into your strength workout. Complete 2–3 sets of 8–12 reps.
Let’s start with the basics. Lie faceup on the ball, with the ball under your low back. Keep your feet on the floor, hip-width apart, and hands behind your ears.
Brace your core, tighten glutes, and slowly crunch upper body upward, raising shoulders off the ball and tucking your chin to chest. Slowly lower upper body down to return to start. That’s 1 rep.
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Start in the same position as above. Brace your core by pulling navel toward spine. Tighten glutes and slowly crunch up and to the right. Lift shoulder blades off the ball and rotate upper body to the right. Lower back down and repeat on the left side. That’s 1 rep.
Balancing on the ball with your core braced, lift right foot off the ground and bring right knee toward chest. Slowly replace the right foot, then repeat on other side. That’s 1 rep.
Step things up a notch: Brace your core and crunch up, simultaneously raising right knee toward chest and rotating upper body to touch left elbow to right knee (like a bicycle crunch). Lower foot and upper body at the same time, then repeat on other side. Hit both sides for 1 rep.
Exercises With The Gym Ball
This one’s a balancing act. Start in a high plank, with wrists under shoulders, core engaged, and top of feet resting on the ball. Keep hips level and use core to pull knees toward chest, rolling the ball toward you. Straighten legs to return to start.
You’ll want to master the move above before attempting this variation. Start in the same position as the tuck. Engage your core and pull feet toward arms. Keep legs straight, hiking hips high, and use your core to stay balanced. Push the ball away and lower your hips to return to start.
Start in a forearm plank with forearms on ball, legs extended, core braced, and hips level. Feet should be close together. Keeping core tight, jump your feet wide. Now jump them back together quickly to return to start.
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This move allows your legs to get into the action — you’ll feel it in your hamstrings and glutes. Lie faceup on floor with legs nearly straight, heels resting on ball, hips lifted off floor. Allow arms to rest at sides.
Engage your core and pull the ball toward you by bending knees. Squeeze glutes, hamstrings, and continue to keep core tight. In one fluid movement, extend legs to return to start.
Get ready to feel the burn in those lower abs. Lie faceup with legs extended and arms stretched overhead, holding ball between hands. Crunch up, engaging core and lifting shoulders, arms, and straight legs all at once.
Exercises You Can Do With A Bosu Ball
With arms and legs lifted, pass the ball from hands to feet, squeezing your thighs and feet together to hold the ball in place. Lower hands, feet, and torso. Repeat, this time passing ball back to hands. That’s 1 rep.
You’ll need to be next to a wall for this exercise. Start with your right side on the ball, legs extended so feet touch the wall. This will help with balance. Place hands behind ears and brace core.
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