The lower abdominals comprise the transverse abdominis, which runs laterally across your waistline; the rectus abdominis; and the lower portion of the rectus abdominis, which runs vertically from sternum to pubic bone. According to the textbook "Exercise Physiology: Energy, Nutrition and Human Performance," the lower abs are the deepest of the abdominal muscles and often hold the most fat. Equipment designed to exercise these muscles are mini stability balls, abdominal wheels and Pirate's Chairs.
Mini Stability Ball
Mini stability balls are a smaller version of the larger exercise balls and are more specific to abdominal exercises, whereas large stability balls can be used to exercise the whole body. Made of the same soft, lightweight plastic material as their larger counterparts, mini stability balls range from 7 to 9 inches in diameter. Generally the ball is placed just under the tailbone when working the lower abs. Rest your low back on the ball with your legs extended straight to the sky. Slowly lower and lift your legs, using your core to control the movement. "The mini stability ball was designed to work the core specifically," said American College of Sports Medicine certified personal trainer Shelby Young. "They allow more range of movement to really dig into those lower abs at their deepest level."
Abdominal Wheel
The abdominal wheel is about the size of a loaf of bread and is costs much less than most abdominal exercise equipment. It consists of a small wheel with a bar sticking out through the center of it, making handles on either side of the wheel. Gripping the handles, begin on your knees and roll the wheel out until you're in plank position. Engaging your abs, roll back to kneeling. To add in an oblique strengthener, roll the wheel to the right and the left. "The wheel is so overlooked when it comes to working your lower abs," Young said. "People hardly ever use it and they don't realize how simple yet effective it is. It's not a fancy machine, but it definitely gets your lower abs working."
Pirate's Chair
The Pirate's Chair is a piece of equipment found in most gyms. If you don't have access to a gym, using a pull-up bar at home will work, too. Begin in the chair with your forearms resting on the armrests and let your legs hang long. Engaging your abs, bring your knees to your chest and slowly release them down until they hang straight again. The straighter you can keep your legs, the more difficult the exercise. Make sure you are using your abs to control the movement and not letting your legs simply swing up and down using momentum. If using a pull-up bar at home, simply hang from the bar and complete the leg lift. "The Pirate's Chair is a great machine because it doesn't have any other parts to it and just lets you use your abs to exercise," Young said. "It's just giving you a place to do it."
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club;, Milford, NH
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