Exercises for Lower Abs

Most of us find that the lower abdomen is a stubborn part of the body that does not seem to come to shape easily. Also despite the fact that one does a lot of abdominal exercises, it is the lower abdomen that seems to be the most difficult part to tone up. This is because many times we do exercises that do not include the lower abdominal muscles. But those who want perfect six pack abs know the importance of exercises for lower abs. Reverse crunches and leg raises are the best lower ab exercises as they aim at raising the lower part of the body by contracting the lower abdominal muscles.

Strengthening Lower Abs

Just as the spine is made of a number of vertebrae, the abdominal muscles are also segmental, or in other words, made of parts. The spine and abdominal muscles work in close coordination while we work out the abdomen. Hence, the part of the spine that moves determines the abdominal muscle that are being worked on. If the ribs and upper back move as in crunches, then the upper abdominal muscles are being worked on. However, for shaping up the lower abdominal muscles, one should do lower abdominal exercises in which the lower spine, pelvis and the lower back are moved.

Exercises for Lower Abs

The following are some of the best lower ab exercises:

1. Lie on your back with legs outstretched. Keep your hands by the sides and head touching the ground. Now maintaining this form raise the legs above the ground till they form an angle of 45 degrees with the ground. Take care that the knees do not flex. Both the legs should be joined and stretched out. Bring the legs back on the floor and repeat this exercise 10 - 15 times without resting legs on the floor.
2. Lie on your back as in the previous exercise. Put your hands below your head and lift it slightly off the ground. Bend the legs at the knees and pull them closer to the stomach and then stretch them out without touching them to the ground. The legs should be kept together throughout the exercise. Repeat this exercise 10 to 15 times without touching the ground with your legs.
3. Lie on your back on the floor. Put your hands under the buttocks. Tighten the lower ab muscles. Keeping the legs together, raise them slightly off the ground and rotate them together to make circles in the air. Make 5 circles in one direction (clockwise). Then change the direction and make 5 circles in the anti-clockwise direction. Lower the legs to the ground and relax for a few seconds. Repeat this exercise 3 times. Later on, increase the number of circles as well as the repetitions.
4. Also known as the reverse crunches, this exercise is one of the best lower abdominal exercises. The main benefit of this exercise lies in lifting the hip off the floor. Lie on your back on the floor with your knees folded up. Keep your hands on the sides with palms touching the floor. Now lift the lower body off the floor by bringing your knees close to the chest. Hold yourself in this position for 2 seconds then again lower your back on the floor without resting your feet on the ground. Repeat this exercise in 2 sets of 8 repetitions each. In this exercise the hands are initially used to provide support as one raises the lower back off the floor. As one gets more comfortable with the exercise, hands should be used for light support only. This is an excellent exercise to lose belly fat.
5. Lie on the floor on your back. Bend the knees so that the thighs are perpendicular whereas the lower legs are parallel to the floor. Now keeping your hands behind the head, curl the upper trunk and pull up the knees attempting to touch the knees with elbows. Hold this position for 2 seconds and slowly lower yourself to the starting position.
6. Also known as the hanging leg raises one would need arm straps and a chin up bar to perform this exercise. Place the arms in the straps just above the elbow. Once comfortable in this position, use the lower abdominal muscles to pull the legs up close to chest. Do two sets of 5 repetitions of this exercise at thrice a week.

As one becomes comfortable with exercises for lower abs, the repetitions should be increased. However, for better results it is important to do cardio exercises along with these lower abdominal exercises. It should also be remembered that shaping up the lower abdomen does not have a quick fix solution. It may take time to see results. However, those that persist with lower ab exercises coupled with a healthy diet surely succeed in having enviable abs.