Examples Of Lower Ab Exercises

Marketing schemes that plug their gadget as the 'must have miracle tool' to obtain the perfect abdominals many times lead to confusion and misunderstanding of the abdominal anatomy. If your quest is to target and tone your lower abominals, it is helpful to know how your abdominal muscles are designed and how they work. Your lower abominals are not a separate muscle. In fact, your rectus abdominis is just one long sheet of muscle. However, you can do specific exercises to isolate and tone the area.

Hanging Leg or Knee Raises

Perhaps one of the most difficult to perform but effective exercises for the lower abdominal area is the hanging leg raise. The action of raising the legs up to the chest specifically targets the rectus abdominis below the navel. To perform this exercise properly, hang from a pull-up bar and bring your extended straight legs or bent knees up together until they are parallel with the floor, at the same time tucking in your abdominals and tilting your pelvis. Avoid any swinging momentum as you draw the legs or knees up towards the chest.

Reverse Crunch

The reverse crunch isolates and mobilizes the lower abdominal region by lifting the lower body up off the floor, as opposed to classic crunches, which raise the upper torso off the floor. Lie flat on the floor or a workout bench. Bend your knees and cross your ankles. Pull your lower abdominals in tightly and flatten your lower back to the floor. Keeping your knees bent, exhale and lift your legs until they are perpendicular to the floor or in a perfect 90-degree angle. From this point, contract your abdominals and lift your hips slightly off the floor. Slowly lower the legs back towards the floor without letting your lower back lift up or changing the angle of the legs.

Stability Ball Curl Ups

Stability ball lower abdominal curl ups are performed similar to the reverse crunches, but instead of lifting just your legs, you lift the ball up and off the ground. Lie on your back on the floor with your legs wrapped over the top of the ball. The ball should be wedged between your calves, ankles and buttocks. Keep your arms down by your side, and your head and neck flat on the floor. Exhale as you grip and lift the ball up and off the floor by contracting your abdominals and tilting your pelvis. Curl the ball as far up as you can, allowing your tailbone to lift up slightly off the floor. At the peak of the contraction pause for a moment and slowly return the ball to starting position.

Bicycle Maneuver With Resistance

The bicycle maneuver exercise not only targets your lower rectus abdominis, but recruits all the core muscles. You will need an assistant for this exercise. Lie down on your back with both legs extended on the floor. Place both hands gently behind your head with elbows open wide lined up with the ears. Have your assistant stand over you just above your knees. Bring one knee into your chest and have your assistant place one hand on the top of your knee. Begin the bicycle movement alternating your legs as in a pedaling motion. The assistant will press each knee with his hand as you try to bring it toward your chest, providing resistance.

Pikes or V-Ups

The pike exercise is an all around abdominal strengthener but primarily targets the lower abdominals. Lie on the floor with your arms fully extended out straight above your head and your legs straight out from the hips with knees soft but not locked. Exhale as you simultaneously lift your legs and upper body off the floor until you form a 'V' or a pike position. Your buttocks will be the only part still remaining on the floor. Hold the pike position for a few seconds and slowly release back to the starting position. The slower you perform this exercise the more effective it will be.