Lower Ab Exercises For Exercise Ball

Lower abdominal exercises work the same muscle as upper abdominal exercises. The targeted muscle is the rectus abdominus. Washboard or six-pack abs come from a highly toned rectus abdominus without a layer of abdominal fat covering it. The portion of the rectus abdominus under the belly button is the lower abs. This section can be emphasized with lower ab exercises, but it cannot be isolated from the rest of the muscle.

Exercise Ball Pikes

Exercise ball pikes challenge your lower abdomen and lower back muscles to maintain a straight spinal alignment when it would be easier to let your lower back sag. When the stomach muscles are pulled in tightly, your stomach will curve inward. This is how your stomach should look during this exercise if the lower abs are engaged. The exercise ball pike is performed in a prone position with the shins on an exercise ball. Prone means face down, so look at the floor. Your arms are straight and perpendicular to the floor to hold up your upper body, as if you were doing a plank or pushup. Position your torso and legs so that they are parallel to the floor, face down (prone). This is the starting position. Then, roll the ball toward your head and lift your hips toward the ceiling. Do not bend your knees. Raise the hips as high as they can go. The ball rolls forward until your toes are touching the ball. The hands do not move. Your body will resemble an upside "V" with a straight back, straight legs and straight arms. Return to the starting position.

Exercise Ball Abdominal Leg Raises

The exercise ball abdominal leg raise is done while lying on the floor and holding the ball between your lower legs. Using the exercise ball as added weight is one of the ways to work your core besides resting part of your body on the ball, as in the exercise ball pikes. Exercise ball abdominal leg raises are performed lying face up on the floor. Squeeze an exercise ball between your calves with your legs straight. The arms relax on the floor next to your sides. Next, lift the ball straight toward the ceiling, stopping when the ball is directly over your pelvis. Lower the ball back to the floor slowly. Hold the abs tight so the lower back doesn't arch.

Exercise Ball Rotating Knee Raises

The exercise ball rotating knee raises work the lower abs and back from a seated position on the ball. The oblique muscles on the sides of the waist also work to rotate your torso. Even though your torso moves, your back should remain straight. A straight back means your abdominals are engaged. To perform exercise ball rotating knee raises, sit upright on a ball with your feet on the floor. The lower legs are perpendicular to the ground with the knees bent. Extend your arms at your sides and pull your shoulders back. Tuck your pelvis and tighten your abs. Then, rotate your torso to the left by twisting at the waist. Also, raise your right knee toward your belly button. Return to the starting position and repeat to the right.