When someone refers to "lower abs" they are speaking of the bottom half of the rectus abdominis muscle. The rectus abdominis stretches from your rib cage to your pelvis. Its main job is flex your spine, which means bringing the two areas it touches toward each other. When you do a crunch, for example, your rib cage moves toward your pelvis. The lower abs are emphasized when the pelvis is brought up toward the ribs, but the entire rectus abdominis is always worked when doing a spinal flexion exercise.
Reverse Machine Ab Crunch
Using an abdominal machine for bent-knee reverse crunches targets your lower abdominals. The legs perform the crunch and the upper body remains pressed against the machine, unlike when doing an ab crunch that emphasizes the upper abdominals. To do this exercise, lie face up on the machine and grab the handles with your elbows bent. Place your knees bent into the leg attachment with your ankles hooked under the bottom leg roller. Contract your abs to press your lower back into the seat. Your knees start above your hips and pointing toward the ceiling. Then, lower your legs until they are at a 45-degree angle. Bring your knees back up above your hips to complete a reverse machine ab crunch.
Ball Knee Crunch
The ball knee crunch exercise uses a Swiss ball to work your lower abs. The lower back and abs work together to keep your back flat and to maintain your balance on the ball while performing a ball knee crunch. Begin face down on a Swiss ball and walk your hands forward until the ball is under your knees. Position your arms so they are perpendicular to the floor and look down so your body makes a straight line from head to feet. Next, bend your knees to roll the ball forward and raise your hips toward the ceiling. This movement creates spinal flexion of your lumbar spine. Then, roll the ball back into position and straighten your legs to complete a ball knee crunch.
Straight-Leg Floor Reverse Crunch
The straight-leg floor reverse crunch exercises your lower abs from a position lying down on the floor. The straight-leg floor reverse crunch is performed with your legs straight and lifted toward the ceiling as you lie face up. Put your hands underneath your butt with your palms facing the floor. Contract your abs to press your lower back flush to the floor. Press your legs together tight. Then, lower your legs until they are about 45 degrees from the floor. Your lower back must stay pressed into the floor as you lower your legs and will do so as long as your lower abs are squeezed tight to stabilize your lower back. Lift your legs back up straight to complete a straight-leg floor reverse crunch.
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