Best Lower Abdominal Exercises

If you were asked to choose one area of your body you would want changed, which would it be? Chances are, like legions of fellow sufferers, it would be that stubborn belly that simply does not seem to flatten out, no matter how many soul crushing crunches you inflict on it.

It is practically everybody's dream to get that sexy, flat-as-a-plank abdomen, yet it can often seem one of the most difficult parts of the body to lose weight in. The abs are a distinctive set of muscles, comprising the upper, lower and oblique muscles, which work in sync with each other in order to facilitate flexibility and movement between the upper part of the body and the lower part below the hips.

Amongst these abdominal muscles, the lower abs is the area that is the toughest to trim down and strengthen. This is because the ab workouts that are usually done are ineffective for targeting those hard to reach lower abs. However, with the new interest and focus on the importance of building a strong core for overall well-being, fitness experts have identified which the most effective lower abdominal exercises are that both strengthen the area, as well as flatten it out into the sexy abs most people hanker for.

The best part about lower ab workouts is that the exercises are surprisingly simple to do. There is certainly no rocket science involved here, for sure. Plus, unlike other routines that work out the larger groups of muscles such as the legs, arms, back, or chest, lower ab exercises do not need heavy weights or expensive equipment. In addition, the risk of getting injured is also minimal. For instance, when was the last time you heard anyone complain about a pulled ab muscle?

Therefore, the key to getting rid of that belly is, knowing which the best lower ab workouts are, and doing the exercises regularly. Given below are some of best lower abdominal exercises that you can include in your daily workout routine.

Best Lower Ab Exercises
	Cycling: Lie down on your back with your legs extended out straight. Intertwine the fingers and place them behind the head. Lift both the legs of the floor. Bend the right leg and bring it closer to your chest. Try to reach the elbow of the left hand to the knee of the right leg. Then gradually extend the right leg and bring the left leg in closer and repeat the same on the other side as well. Repeat the exercise 10 to 12 times on both the sides for a well toned lower ab.
	Plank: Although a simple pose to do, it is one of the most effective of the abdominal exercise. Lie down on your stomach, with your hands placed exactly below your shoulders. Your heels should be off the ground and toes curled under. Slowly lift your body, as you straighten your hands. Your weight should be balanced on your hands and on the toes. Hold this position for about 60 seconds and release for a stronger core.
	Alternating Leg Walks: Begin by lying on your back, placing your hands under your butt, and take a few deep breaths. Then, contract the lower ab muscles and lift your right leg up slowly, until it is 90 degrees to your body. The, equally slowly, lower it back down, until it is a few inches off the floor, while simultaneously raising your left leg. Keep lifting your legs alternatively about 8-10 times to begin with. Later, as your abs become stronger, you can increase the count to 15-20 times. And, as in the previous one, lift your head and shoulders off the floor while performing the exercise.
	Double Leg Reverse Crunches: Lie down on your back, with your hands under your butt. Lift both your legs up, until they are in a vertical position. Now bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and maintaining your bent knees, gradually lower your legs until the soles of your feet are just a couple of inches off the floor. Keep your abs contracted and hold this position for a few seconds. Then increasing the contraction in your abs, lift your knees up again, bringing them towards your chest. This is a somewhat challenging exercise, so begin by doing just 3-5 reps. Later, as you feel yourself getting stronger, increase the reps gradually, until you can do 15-20 reps.
	Double Leg Circles: Lie down on your back, with your hands under your butt. Then, contracting your lower abs, lift both legs a few inches off the floor. Now, rotate both legs together in circles. Make 5 circles in a clockwise direction. Then lower the legs to the floor, and relax for a few seconds. Then repeat the exercise with 5 anticlockwise circles. You can increase the number of circles to 10-15 as you get stronger.
	Scissors: Lying on your back, with your hands under your butt, contract your lower abs and tighten your leg muscles and lift both your legs up, until they are about two feet off the floor. Now, without bending the knees, get your right leg across your left leg, so that both legs are crossed. Then open your legs out, and close them again, reversing the positions of the legs. Keep repeating this scissoring action, keeping your lower abs contracted, about 8-10 times, to start with. Then, increase that to 15-20 reps as you get stronger.
	Double Leg Lifts: Lie down on your back, with your hands placed under your butt, with the palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for a few seconds. Then lower them down until they are a few inches off the floor, and hold it there again for a few seconds. Repeat 5-8 times to begin with. Later, as you feel your abs getting stronger, increase the reps to 15-20 times. Then, as you get even stronger, you can lift your head and shoulders off the floor while performing the leg lifts.

Note:

• It is essential to do these exercises slowly. If you do them too fast, momentum kicks in, and the exercises become ineffective.
• As is evident, all these exercises require you to place your hands under your butt. This is important for avoiding lower back stress. You don't want to end up developing lower back pain while getting those washboard-flat abs.

Remember the lower abdominal region is a difficult area to access. Therefore, you will have to be consistent with the exercises to see the results for yourself. Along with these exercises, it is recommended, you include some cardiovascular exercises in your daily routine for better results.