Exercises for the Lower Rectus Abdominals

Lower Rectus Abdominals: 300+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the lower abs do

The rectus abdominis is a single long muscle down the front of the belly, but its lower part does the most when the pelvis is curled up towards the ribs, as in a reverse crunch or a leg raise. It also stops the lower back from arching when the legs move away from the body.

How to train it

Exercises that curl the pelvis up (reverse crunches, hanging knee and leg raises) and ones that keep the lower back flat while the legs move (dead bugs, hollow holds) both work it. Curl the pelvis rather than just swinging the legs.

Five to start with

  1. 1
    BeginnerReverse Crunch

    Curls the pelvis towards the ribs. The basic lower-ab exercise.

  2. 2
    BeginnerDead Bug

    Keeps the lower back flat while the legs move.

  3. 3
    IntermediateHanging Knee Raise

    Hanging from a bar adds load. Curl the pelvis at the top.

  4. 4
    IntermediateHollow Body Hold

    A hard isometric hold for the whole front of the trunk.

  5. 5
    AdvancedHanging Leg Raise

    Straight legs make it much harder. Avoid swinging.

All 300+ exercises that work the lower part of the rectus abdominis