Exercise to target Lower abs?

[mackd]

Hey all, so im on a mission to get some abs, its starting to slowly come together im training abs around twice a week.

Usually do: workout 1
Decline bench w/10kg weight plate : 3 sets, 8-12 reps
Cable Crunches 3 sets, 8-15 reps
Reverse crunches, 3 sets 10-15 reps
workout 2:
Ab crunch machine, 3 sets 10 reps
Swiss ball Oblique situps
Decline bench, oblique sit ups

So far feels good man, my abs are sore the next day and feels much tighter, been doing 10 mins of HIIT on the treadmill at the end of every workout. 1 min on say 6.5, 1 min 12, 1 min 6.5, 1 min 11, etc.
And also trying to follow a solid diet.

Seeing those top abs and side, but the bottom two abs arent very visible. dont feel like they get targeted as directly as the top abs. The reverse crunches are the only ones that i feel them really get targetted, and the decline crunches with the weight.

Anyone got some good lower ab exercises? and even better would be ones where i could add weighted resistance?

[1DerrickRose]

I think the best answer would be to do weighted leg lifts. You can do this by putting ankle weights on(however heavy you want) and then begin doing 3-5 sets of 8-15 very SLOW reps to really add resistance. When doing abs make sure to do the exercises slowly, this helps to work them better because when performing fast reps your abs aren't doing all the work, momentum is doing most of the work, so keep that in mind.

[Yodums]

Hanging leg raises.

[bris1974]

any type of leg raise. either hold a db between your ankles or strap your feet to the cables for weight. you can also do them with a spotter to apply pressure to your shins and concentrate on the downward part of the movement.

[Tommy W.]

Leg raises...BUT.......
You HAVE to bring your knees up to your chin or at least your chest or you're just working your hip flexors for the most part

[Tyciol]

Ugh, so-called upper ab work works the lower abs. What are we imagining happens here, the lower abs only contract isometrically during crunches and only the upper abs contract concentrically?

Is the reverse true in leg raises? Are the upper abs isometric when the pelvis is tilted posteriorly and only the lower segments are shortening?

Utter confusion here, I've heard claims that people have monitored different readouts in different RA segments during these different moves but I've still never seen the proof.

So much confusion caused by these tendinous inscription/intersection things running across horizantally.

[oakspoks]

Upper abs and lower abs is a myth according do my research. You dont target upper and lower at diffrent time, you work them all. How you get your lower abs to show is your diet, Fat collets mosly at the lower part og your stomach so the are just hidden under your fat. If you do more cardio, eat right, then you will get those lower abs showing, not by doing different ab exercies. Like i think arnold said "abs are not made in the gym, abs are made in the kitchen" So don't worry about what ab exercises you are doing, they all do pretty much the same.

[Tommy W.]

Upper abs and lower abs is a myth according do my research. You dont target upper and lower at diffrent time, you work them all. How you get your lower abs to show is your diet, Fat collets mosly at the lower part og your stomach so the are just hidden under your fat. If you do more cardio, eat right, then you will get those lower abs showing, not by doing different ab exercies. Like i think arnold said "abs are not made in the gym, abs are made in the kitchen" So don't worry about what ab exercises you are doing, they all do pretty much the same.

This is true. You just need to be sure you're hitting abs when you think you are and not working something else.

[THE_TRUTH86]

hanging knee raises; try bicycling your knees that really hits the spot..

I also do decline leg and knee raises..

But overall bodyfat is the #1 predicament against being defined