Most girls struggle with reducing unsightly belly fat located in the lower abdominal area. Unfortunately, as you get older your metabolism slows down and stored fat in the belly area increases. Mayo Clinic Medical Editors state, "Excess belly fat increases your risk of cardiovascular disease, diabetes and certain types of cancers." It's important to train the lower abdomen muscles properly along with incorporating good nutrition and exercise. Additionally, the best way to tighten, tone and strengthen your lower abs is to engage in ab exercises that require lifting your legs. The weight of your legs alone adds resistance forcing your lower abdominal muscles to work hard resulting in a flatter belly.
Hanging Leg Raises
Hanging leg raises are one of the most effective lower ab exercises to perform. To execute a hanging leg raise, hang in a Roman chair and keep your back firmly pressed against the pad. Keeping your legs straight, slowly lift your legs as high as you can; hold for one count and then slowly bring your legs back to start. Another option is to slowly bring your knees up to your chest; hold for one count and slowly release back to start. The most beneficial way to gain results is by keeping the abs fully contracted throughout the duration of the rep. Be sure not to swing your legs for momentum; your abs should be doing most of the work. Perform two sets of 10 to 12 reps.
Reverse Crunch
The reverse crunch is quite simple in a way that it mimics the regular crunch. Start by lying on your back with your arms down by your side. Bring your knees up in a bent position forming a 90-degree angle; keep your feet off the floor. Use your lower abs to lift your hips off the floor as you aim your knees toward your chest. Squeeze your lower ab muscles at the top of the exercise and then bring your hips back down to start position. This movement should be small and controlled. Perform two sets of 20 to 25 reps.
Decline Bench Crunch
The decline bench crunch is a great exercise because you can alter the way you crunch in several different ways. The inverted bench keeps your legs up high, which puts more concentration on the lower abs. Try alternating between decline crunches, sit-ups (full range), weighted crunches or sit-ups, and twists (obliques). Depending on the strength of your abs, perform two sets of 10 to 20 reps.
Flutter Kicks
Flutter kicks keep your core fully contracted for a specified amount of time. Start by lying down on your back with hands underneath your hips (glutes). Lift and hold both legs about six inches off the floor. Keep your legs straight and slowly kick your feet up and down with a short range of motion. Perform two sets for a hold of 30 to 60 seconds.
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