Which are the best exercises to train the lower Abs? PDF Print E-mail
 
There are no lower Abs muscles actually. The Rectus Abdominous is one muscle that starts from the hips and going up to the rib cage. We may call it six-pack but this is because it looks like it has 6 different sections. In reality it is only 1 muscle.
The myth about the lower Abs actually comes from the fact that most men are storing fat in the area around the navel and they are looking for a good exercise to train that area and burn the fat.
Burning fat locally is another myth. Imagine the fat stored in your body as the water in a lake. If we start to drain the water out, the areas with the less depth are going to emerge out of water first and the deepest areas last.
The same thing goes for your body. Fat is going to go last from the areas with the biggest fat deposit.
Now Rectus abdominous might be 1 muscle but the lower section does have different nerve supply system. So in a good core workout plan we should include exercises that bring the torso towards the pelvis, the pelvis toward the torso, stabilizing exercises and rotational exercises.
Training rotational movements is very important in sports and combat sports especially.
Exercise that give emphasis to lifting the hips are very good for submission grappling and BJJ.
An excellent exercise for this purpose is Hanging knee raises:

Hanging Knee Raises