Lower abs: exercises and how to train
The lower abs are the lower segments of the rectus abdominis, below the navel and close to the pubic bone. They work harder when the pelvis curls up toward the ribs, and they help control the tilt of the pelvis. It is not a separate muscle, but you can shift the emphasis to it by tucking the pelvis rather than just lifting your legs.
How to train it
Pick moves where the pelvis lifts, not just the legs: Hanging leg raise, Reverse crunch, Dead bug and Ab wheel rollout. Curl the pelvis toward the ribs at the end of each rep, because simply raising the legs mostly works the hip flexors. For the whole six-pack, 6–10 sets a week is usually enough.
Exercises where it is the main mover
Exercises where it assists
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other core muscles
See how much work each of your muscles gets
GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.
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