The lower abdominal muscles and hips are two important areas of the core. The muscles of the core act to keep you balanced and stable during movement. In the case of the abs and the hips, these muscles act to flex and extend your hips as well as stabilize your torso and flex your spine. The spine and hips flex when they move forward, such as when you pull your knees to your chest. Extending the hips is done by moving your hips behind you, like when you step backwards.
Jack Knives
The jack knives exercise works the lower abs by flexing your spine as you bring your shoulders and knees off the ground and toward each other. The abs also stabilize your spine as you balance on your buttocks only while you crunch off the floor. The hip flexors also work when you bring your legs up. Start lying on your back on the floor or on an exercise bench. The legs are straight and the arms are bent with your hands behind your head. Then, raise your shoulders and head up into the air. Also, bend your knees and lift them toward your stomach. You are now balancing on your "sit bones" of your buttocks. Lie back flat to finish.
V-Ups
The V-Ups exercise is an advanced abdominal exercise that targets the lower abs and hip flexors. The legs are held straight when lifted, unlike with the jack knives, so the hip flexors have to work harder in the V-Ups exercise. The arms are also held straight, which makes lifting the upper body harder for the abs than having the arms bent. Begin lying on your back with your arms straight over your head on the ground. The legs are positioned hip-width apart. From there, raise your legs up almost perpendicular to the floor. At the same time, raise your upper body off the floor and reach your arms straight and toward your feet. Lie back down slowly all the way to the ground to finish the exercise.
Bosu Lateral Jumps
The Bosu lateral jumps exercise requires the use of a Bosu ball. A Bosu ball is a half-inflated stability ball with a hard surface platform on one side. Place the flat side on the ground so that the ball side is up. The lateral jumps exercise involves jumping onto the unstable surface of the Bosu. The hips work when you jump and when you land as your hips flex and extend. The abs should be held tight during the lateral jumps so that you can keep your balance. Stand about 3 to 6 inches to the right of the Bosu with your feet hip-width apart. Bend your knees and jump sideways onto the center of the Bosu. Then, jump back onto the floor in the same spot you started. Turn around to do the exercise on the other side.
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