The battle of the sexes has no place in the gym. Core training exercises for the lower abs and other muscles of the waist benefit men and women equally. Men should be wary if their waistline approaches 40 inches, which is the cut off point for general health, according to the Mayo Clinic. Lower ab exercises emphasize the bottom half of the abdominal muscle called the rectus abdominis and contribute to a flatter stomach.
Lying Leg Raises/Throwdowns
The lying leg raises/throwdowns exercise is almost self-explanatory. The exercise works your lower abs as they stabilize your lower spine while you raise and lower your legs from a lying down position. To perform the lying leg raises/throwdowns exercise, lie face up on the floor with your arms at your sides. Straighten your legs on the ground and flex your feet. Press your thighs together. Flatten your lower back and keep it down at all times. Lift your legs until they are perpendicular to the floor. Lower them to one inch from the ground without touching the floor. Repeat for as many reps as you desire or are able to do without arching your lower back.
Air Bike
The air bike is a complete ab exercise that works your upper and lower abs as well as the obliques on the sides of your waist. It is important to keep your buttocks anchored on the floor during this exercise so that your lower abs work to stabilize your pelvis. To do the air bike, lie on your back with your knees bent and lifted toward the ceiling. Place your hands behind your head with the elbows bent. Then, lift your head and shoulders toward the ceiling. Alternate twisting your shoulders right and left while "pedaling" your legs in the air. Do this by straightening your left leg when rotating to the right and vice versa.
Modified Teaser
The modified teaser is a variation of a popular Pilates exercise. The lower and upper abs work equally in this exercise to lift your body from the floor. To perform a modified teaser lie face up on the floor with your arms at your sides, palms down. Bend your knees with your feet on the floor. Raise your head and shoulders slowly, taking a full 10 seconds until you are sitting up. Also, lift your knees off the floor at the same speed so your knees are above your hips at the end of the count. Lift your arms with your upper body and reach toward your toes. Maintain this lifted position for five seconds and then return to the starting position for another 10 second count.
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