3 Lower Ab Exercises That Aren't Worth Your Time — and 5 To Try Instead

Struggling to target your lower abs? You're probably training the wrong way, says Geoff Tripp, CSCS, certified personal trainer and head of fitness science at Trainiac. While certain exercises can help you achieve a stronger core, there's no magic move that can specifically blast lower belly fat.

That's because targeted fat loss, otherwise known as spot reduction, is a myth, according to the American Council on Exercise (ACE). In other words, isolated, abs-focused exercises like crunches won't result in fat loss in your midsection. Additionally, your lower abs aren't a separate muscle group that you can isolate, the term simply refers to the lower portion of your rectus abdominis (your "six-pack muscles").

But don't be discouraged, though. You can still attain stronger, leaner lower abs through a smart training strategy. Here, Tripp shares three ineffective lower ab moves to avoid, plus five exercises to do instead.

People think flutter kicks work their lower abs, but, if not performed properly, this move does two things: wears out your hip flexors and places excess strain on your back, Tripp says.

Double ouch! This can be particularly problematic for people with weak hip flexors and back issues (read: people who sit most of the day).

That said, if you're able to achieve correct flutter kick (or scissor kick) form, the results can be pretty phenomenal.

Often performed incorrectly, many people rush through the reverse crunch, cranking out a ton of reps without any control, Tripp says. Plus, it's an isolated movement, which only engages the small muscles in your abs.

This means the reverse crunch won't do much for you in terms of toning (i.e., building lean muscle) and burning calories.

A variation of flutter kicks, this criss-cross move comes with the same hip flexor and lower back issues, Tripp says. And, like other small, abs-centered exercises, it won't likely improve your overall fitness, strength and calorie burn, per ACE.

While attempting to focus on your lower abs won't take you any closer to a losing belly fat, targeting your entire core with larger movements will recruit more muscles and help you torch more calories, Tripp says.

In fact, doing compound exercises like squats and deadlifts, which incorporate many muscles, large and small, is a more successful strategy for training your abs, according to research in the June 2013 issue of the ‌Journal of Strength and Conditioning Research‌‌.‌

While there are no squats or deadlifts on this list, the five following exercises, courtesy of Tripp, integrate multi-joint movements, activating many core muscles to help you lean out your lower abs.

Tripp recommends any sort of plank variation, as it teaches core engagement right off the bat. When you add a reach to a standard plank hold, you create an unsupported position which challenges balance and anti-rotation in the core.

That means all your core muscles, including your lower portion of your abs, must work overtime to keep your body upright, steady and in place. Building a strong, stable core through moves like these is essential before you advance to more dynamic moves, Tripp says.

A great move for your entire core, including your lower abs, mountain climbers take an isolated move like a scissor or flutter kick and put it into a functional movement pattern, forcing you to stabilize your core as you move your legs, Tripp says.

Combining a push-up and squat jump, the burpee is a big movement, and when executed with proper form, it's a win-win for overall body conditioning and core strength, Tripp says.

Hanging knee raises are a terrific move for upper body holding power as well as conditioning your core. Specifically, your lower abs must work to lift your legs while the rest of your core muscles must activate to stabilize your body, so you don't swing, Tripp says.

This exercise takes your normal crunch and adds in some leg movements to create a larger movement that recruits more muscles. As you shift your legs in and out and flex your trunk, your midsection works to stay stable, emphasizing your whole core, from top to bottom, Tripp says.