Lower-Ab Swipe
Target your lower abs with the Lower-Ab Swipe! A controlled exercise to strengthen your core from home.
The Lower-Ab Swipe is a compound exercise that mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Lower-Ab Swipe Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Lower Back (quadratus lumborum)
Lower-Ab Swipe Variations and Alternatives
How to do the Lower-Ab Swipe
Starting Position:
Lie flat on your back on a comfortable surface, such as an exercise mat.
Place your arms at your sides or lightly under your lower back for support.
Bend your knees at a 90-degree angle, keeping your feet lifted off the ground and your thighs perpendicular to the floor.
Engaging Your Core:
Tighten your abdominal muscles by pulling your belly button towards your spine. This will help stabilize your core throughout the exercise.
Movement:
Slowly lower your feet towards the ground while keeping your knees bent.
As you lower your feet, focus on maintaining control, ensuring that your lower back stays pressed against the mat.
When your feet are just above the floor (without touching), pause for a moment.
Return to Starting Position:
Engage your core even more and pull your knees back to the starting position, bringing your thighs back up to the perpendicular angle.
Ensure your movements are slow and controlled to maximize the workout and protect your lower back.
Repetitions:
Aim for 10 to 15 repetitions, resting for 30 seconds between sets.
As you become more comfortable with the exercise, you can increase the number of repetitions or sets.
Tips for Success:
Keep your breathing steady; exhale as you lower your feet and inhale as you bring them back up.
Avoid arching your back; if you find your lower back lifting off the ground, reduce the range of motion.
Focus on keeping your movements smooth and controlled throughout the exercise.
Cool Down:
Once you’ve completed your sets, take a moment to stretch your abdominal muscles and relax your body.
Lower-Ab Swipe FAQs
What muscles does the Lower-Ab Swipe work?
The Lower-Ab Swipe mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Lower-Ab Swipe?
None. The Lower-Ab Swipe is a bodyweight exercise, so you can do it anywhere.
Is the Lower-Ab Swipe a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Lower-Ab Swipe variations and alternatives?
Similar exercises include the Lying Abdominal Scissors Crunch, Lying Ab Hold, Lying Butterfly and Lying Crunch.
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