Strong lower abs work to prevent lower back pain and injuries. They also contribute to good posture because a strong core supports your spine in neutral alignment. Firming your lower abs will tighten the area and pull your abs in. They won't make a beer belly look like a six-pack, but the muscles of the lower abs will compress the stomach like control top nylons.
Heel Taps on the Bosu Ball
Heel taps on a Bosu ball is a simple exercise done lying with your back on a Bosu balance trainer. Your buttocks are positioned on the center of the Bosu with your head and shoulders on the floor. The knees are bent at right angles and lifted so that they are above your hips. Your arms hold the sides of the Bosu. From this starting position, take your right knee and lower your foot toward the floor. Touch your heel to the ground for a moment and then raise your knee back to the starting position. Do the same with your left leg to complete one rep of heel taps. It is important to keep your lower back pressed into the Bosu by squeezing your abs. Do not let the lower back arch at any time.
Alternate Foot Hold
The alternate foot hold works the lower abs and the obliques. It is done seated on the floor with your back straight and your legs open wide. Position your legs at about 45-degree angles from the midline of your body. Pull your toes back and lift your arms straight at your sides. Next, twist your shoulders and reach your right arm across your body and toward your left foot. Lean forward and touch your foot, but keep your lower back flat. Then, sit back up and twist your shoulders back to center. Now, twist to the right and touch your right foot with your left hand.
Open Leg Rollover
The open leg rollover exercise is similar to the yoga plow pose. The open leg rollover is actually a Pilates exercise that works your lower abs, lats and hip flexors. Begin by lying on your back with your arms on the floor at your sides. Placing your arms at your sides helps you keep your balance and makes the exercise easier than if you were to clasp your hands under your lower back or relax them on your stomach. Raise your legs straight toward the ceiling until they are perpendicular to the floor. Next, lift your hips off the floor and bring your legs toward your head. Your lower back will round and your toes touch the floor above your head. You may feel a momentary stretch in your back, neck or hamstrings. Return your hips and lower back to the floor and point your legs straight toward the ceiling again.
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