Lower Ab Swipe

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your arms out to the sides at a 45-degree angle, palms down, to provide a stable base.
3. Press your lower back firmly into the floor to engage your deep core and eliminate any arching.
4. Lift your feet 3-6 inches off the ground to reach the starting position.

How to do it

1. Inhale and sweep your legs in a wide, controlled arc to one side, keeping them straight and hovering just above the floor.
2. Exhale as you pull your legs back through the center and over to the opposite side in a continuous 'swiping' motion.
3. Maintain a steady tempo, taking approximately 2 seconds to complete each lateral sweep.
4. Keep your shoulder blades and upper back pinned to the floor throughout the entire movement.

Form checklist

• Keep the lower back glued to the mat; if it lifts, reduce the range of motion.
• Maintain fully extended legs with toes pointed to maximize the lever length.
• Ensure the movement comes from the hips and core, not by swinging the upper body.
• Keep your neck relaxed and gaze toward the ceiling to avoid cervical strain.

Pro tips

• Visualize drawing a wide 'U' shape or a 'smiley face' with your toes to ensure you are hitting the full lateral range of the obliques.
• Focus on the mind-muscle connection by 'pulling' your legs across with your side-abs rather than just moving your feet.

Make it harder

• Slow the tempo down to a 4-second sweep to significantly increase time under tension.
• Hold a light medicine ball or yoga block between your ankles to add resistance and engage the adductors.

Frequently asked

What muscles does the lower ab swipe work?

The lower ab swipe primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the lower ab swipe?

The lower ab swipe requires no equipment — just your body weight.

Is the lower ab swipe good for beginners?

The lower ab swipe is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals