top of page

Lower Abdominals — Exercise Library

By Julie Merlot, Personal Trainer

CORE

Lying Knee Raises

Muscle focus

Primary muscles
Lower abdominals

Secondary muscles
Mid and upper abdominals

Execution

  1. Lie on your back with the head and neck relaxed on the floor.

  2. Place your palms on the floor close to the glutes, with feet flat on the ground.

  3. Engage the lower abdominals and lift the knees upward toward the chest.

  4. Slowly lower the feet back to the starting position.

  5. As soon as the feet lightly touch the floor, lift them again for the next repetition.

Repetitions
Beginners: 10–15 repetitions
Increase as strength and control improve.

Movement cue
Focus on maintaining constant abdominal tension throughout the entire movement.
If tension is lost, reduce the range of motion and adjust accordingly.

Note
This exercise may be performed on a mat for added comfort.

Flutter Kicks (Floor)

Muscle focus

Primary muscles
Lower abdominals

Secondary muscles
Mid and upper abdominals

Execution

  1. Lie on your back with head and neck relaxed.

  2. Place the palms on the floor for support.

  3. Lift both feet a few centimeters off the floor.

  4. Begin the exercise by performing small, quick alternating up-and-down movements with both legs, similar to a scissor motion.

Repetitions
Beginners: 15–20 repetitions
Increase as strength allows.

Movement cue
Maintaining abdominal tension at all times is essential.
The effectiveness of this exercise comes from continuous tension created by small, controlled movements.

Note
This exercise may feel unfamiliar at first but is highly effective and engages the entire abdominal region.

Hanging Knee Raises

Muscle focus

Primary muscles
Lower abdominals and mid-abdominals

Secondary muscles
Upper abdominals

Required equipment
Pull-up bar (available in most gyms).

Execution

  1. Grip the bar firmly and allow the body to hang fully extended.

  2. Lift the knees upward toward the chest while engaging the abdominals.
    Slight posterior pelvic tilt should occur at the top of the movement.

  3. Lower the legs slowly back to the starting position and repeat.

Repetitions
Beginners: 10–15 repetitions
Increase as strength improves.

Movement cue
Maintain a strong grip and a straight body line.
Avoid swinging or using momentum when lifting and lowering the knees.

Progression
If the exercise becomes too easy, progress to straight-leg raises instead of bent knees.

Hip Raises (Floor)

Muscle focus

Primary muscles
Lower abdominals

Secondary muscles
Mid and upper abdominals

Execution

  1. Lie on your back with hands placed under the pelvis for support.

  2. Lift the legs straight upward toward the ceiling.

  3. Raise the hips slightly off the floor by contracting the abdominals.

  4. Lower the hips slowly and repeat.

Repetitions
Beginners: 15–20 repetitions
Increase as control improves.

Movement cue
Maintain intensity and abdominal tension throughout the exercise.
This movement is highly effective when performed slowly and with control.

Alternating Knee Raises (Advanced Floor Version)

Muscle focus

Primary muscles
Lower abdominals

Secondary muscles
Mid and upper abdominals

Execution

  1. Lie on your back with head and neck relaxed.

  2. Place the palms on the floor and lift both feet slightly off the ground.

  3. Lift the right knee toward the chest while keeping the left leg extended and hovering above the floor.

  4. Lower the right leg slowly and repeat with the left knee.

Repetitions
Beginners: 10–12 repetitions

Movement cue
Always keep one leg completely still while lifting the other.
Avoid unnecessary movement or loss of control.

Note
If this variation feels too uncomfortable, return to standard lying knee raises.

Knee Raises on Decline Bench

Muscle focus

Primary muscles
Lower abdominals

Secondary muscles
Mid and upper abdominals

Required equipment
Decline bench or adjustable bench.

Execution

  1. Lie on a decline bench with legs partially extended.

  2. Grip a stable handle or the bench behind the head with both hands.

  3. Bend the knees and lift them toward the chest using abdominal control.

  4. Lower the legs slowly back to the starting position and repeat.

Repetitions
Beginners: 10–15 repetitions

Movement cue
Never jerk the knees upward.
All movement should be slow, controlled, and deliberate — slow equals effective.

Progression
If the exercise becomes too easy, increase intensity by holding a medicine ball between the knees.

bottom of page