The five best exercises for love handles
That little bit of fat that starts gathering around our waist (or love handles as they're affectionately called) live and die in the kitchen, not the gym. So if your goal is a fantastically flat stomach, first you need to fix your diet.
And while you might dream of a that illusive six pack there's no point fixating on one muscle group. The muscles in your lower abs (or rectus abdominus) are hugely important to our overall strength – but focusing on them too much can lead to an unbalanced core and a range of spinal, pelvic and postural issues.
It's important to know that the abs are part of the larger core muscle group, which also includes the obliques, transverse abdominis, and lower back muscles. These muscles work synergistically to stabilise the spine, support posture and enable functional movement.
So instead of isolating the abs, whether upper or lower, it's far more optimal to focus on developing the entire pelvic-lumbar complex through a combination of targeted exercises that engage the whole core while also activating, strengthening and conditioning the abs.
Beyond that, it is also vital to note that to achieve visible abs requires a specific level of body composition. For men, visible abdominal definition typically requires a body fat percentage of around 10-12 per cent, while women need to reach approximately 16-19 per cent. While these numbers might seem daunting, don't let them discourage you. If you are really committed to revealing your abs more fully, it can be done by using the exercises I suggest here alongside a well-managed diet and nutritional approach.
Best lower ab and core exercises
Here are some of the most effective exercises for targeting your core muscles.
Deadbugs
2-3 Sets x 20-30 Reps
Lie on your back with your arms extended toward the ceiling and your legs bent at a 90-degree angle (knees above hips).
Engage your core by pressing your lower back into the floor.
Slowly lower your right arm and left leg toward the floor while keeping your back flat and core engaged.
Return to the starting position and repeat on the opposite side (left arm and right leg).
McGill sit-ups
2-3 sets x 10-15 reps per side
Lie on your back with one leg bent (knee up) and the other leg extended straight on the ground. Place both hands under your lower back for support.
Engage your core and lift your head, shoulders, and upper back slightly off the floor (avoid pulling with your neck).
Keep your lower back in a neutral position throughout the movement.
Swiss ball stir the pot
2-3 sets x 15-30 reps
Kneel on the floor and place your forearms on a Swiss ball, keeping your body in a straight plank position (spine neutral and core engaged).
Roll the ball in small, circular motions with your forearms, maintaining a steady core and avoiding movement in your hips or lower back.
Perform circles in one direction for 10-15 reps, then reverse the direction.
Wrapped banded paloff press
2-3 Sets x 10-15 reps per side
Anchor a resistance band to a sturdy surface at chest height and loop the other end around your hands or grip it tightly.
Kneel parallel to the surface, with the band pulling laterally.
Hold the band at your chest and press it straight out in front of you, resisting the band's pull and keeping your torso stable.
Slowly bring the band back to your chest and repeat, maintaining core engagement.
Side plank
2-3 sets x 15-30 seconds per side
Lie on your side with your legs extended and stacked on top of each other. Place your bottom forearm directly under your shoulder.
Engage your core and lift your hips off the ground, forming a straight line from your head to your feet.
Hold this position while keeping your core tight and avoiding sagging or twisting. Repeat on other side.
How to engage your lower abs and core
Proper engagement is crucial for effective lower ab training:
Breathing and bracing: Take a deep breath and tighten all muscles around your spine, as if preparing for a punch to the stomach
Maintain good pelvic control: Engage the deeper core, hip and glute muscles by rolling your pelvis into a slight posterior tilt. This should feel like pulling your pelvis up toward your ribs.
Control your movements: Perform exercises slowly and with control to ensure proper form and maximum muscle engagement.
Benefits of core workouts
By training the core holistically, you not only strengthen and tone the lower abs but also improve overall stability, mobility and spinal health. This helps to prevent back pain, enhances posture and generally makes everyday activities easier. For both men and women it can improve pelvic floor strength and as a result bladder control, enhance athletic performance, increase functional movement capacity and ultimately lead to better overall fitness and strength.
Lower ab exercises FAQs
How often should I do ab or core exercises?
Most experts recommend training abs two to three times per week, allowing for adequate recovery between sessions. If your routine includes compound exercises like squats and deadlifts, which engage the core, you might only need one to two dedicated ab sessions weekly.
What is the best equipment for lower ab workouts?
While many effective ab exercises can be performed using just your body weight, adding variety with equipment can enhance results. Consider incorporating resistance bands, stability balls and cable machines to enhance your workouts and allow you to progress the intensity.
Remember, consistency and proper form are key to seeing results. Combine these exercises with a balanced diet and overall fitness routine to achieve your goals. While visible abs require low body fat levels, the strength and stability gained from regular core training benefit everyone, regardless of aesthetic goals.
Additional videos from Matthew Knight
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