Lower Stomach Exercises

A flat as a washboard stomach is almost everyone's dream. And for most of us, that is what it remains, a dream. A flabby stomach is the result of a laid-back life, full of unhealthy and processed foods that we eat. A round belly comes with many health related problems, and the most difficult to deal with is the constant pain in the lower back, that has to support a lot of weight. But as awareness of a 'fit body for a healthy life' increases, many effective exercises that target individual body parts are being introduced. Lower stomach exercises is one of them.

Exercises for the Lower Stomach

While one is exercising their lower stomach, one should concentrate on the deep abdominal muscles, viz. rectus abdominis and transversus abdominis. As when these two muscles are exercised effectively well, they increase the chances of getting a flat stomach faster. Following are few lower abdominal exercises one can try.

Double Leg Reverse Crunches: Lie flat on the back with legs bent and feet placed firmly on the floor. Place your hands under the buttocks. Supporting the lower back with the hands, slowly raise your legs up until they are in a vertical position. Fold the legs, and place the lower back flat on the floor, with arms left on the sides. Contract the lower abdominal muscles, and lower legs until the soles of your feet are just a couple of inches off the floor. Hold yourself in that position for a couple of seconds. Lift knees up again and bring it closer towards your chest. Hold it up there again for a few seconds. Gradually, lower yourself onto the ground and repeat four to five times, until ready to do more.

Lower Ab Crunches on a Bosu Ball: Bosu Ball is a stomach exercise equipment which is used for strengthening the abdominal muscles. Keep the bosu ball on the floor and lie on it with your hips directly on the top of the ball and your back on the floor. Make sure you maintain this position well and do not slide, as it could easily strain the back. Keep your knees bent with feet up in the air (do not place it on the floor, yet). Inhale and lower the feet towards the floor, and hold the position (inhaling included) for a couple of seconds. Leave your breath and lift your feet off the ground, holding the knees in the starting position. Repeat the whole process 10 to 12 times.

Chair Leg Lifts: One needs a chair for performing this exercise. Sit upright on the chair, make sure the back is rested well and is flat. Extend your arms and place it on the seat of the chair by your legs. Contract stomach muscles and inhale, and lift knees up toward the chest and hold it in the same position for a minimum 5 seconds. Exhale and slowly lower the knees back, resting feet on the floor. Repeat it 8 to 10 times.

Leg Raises: Lie flat on the floor, extend your arms backwards, close to the ears, and slowly lift it above the ground. Don't lift it very high, as the strain caused won't let you do the exercise properly. Bend your knees and pull them closer to the stomach, and throwing legs out in a kicking motion, at least 10 to 15 times.

It would be best to train under a qualified exercise instructor, who can help you to chalk out the right kind as well as the number of times the lower stomach exercises can be done to yield best results. Exercises for lower abs, when combined with a healthy diet, will get you the flat abdomen much sooner than expected.