The way to emphasize your lower abdominals is to use your abs to hold your pelvis stable during exercise or to raise your pelvis up toward your rib cage. Spinal flexion is the term for when you bend either the top or lower part of your spine forward, or both, so your pelvis and ribs become closer to each other. Either stabilization or spinal flexion of the lower spine exercises will work your lower abs, though you can't help but use your upper abs somewhat too.
Supine Reverse Crunch
Supine reverse crunches are a lower ab exercises that involves spinal flexion. The supine reverse crunch is performed lying face up, which is what is meant by the word supine. To do a supine reverse crunch, lie on your back with your arms straight at your sides and perpendicular to your torso. Bring your knees up above your hips and bend your knees to 90 degrees. Then, squeeze your abs and tilt your pelvis toward your shoulders as you raise your buttocks off the floor. Lift your lower back as well, but keep your arms, neck and shoulders on the floor. Finish a reverse crunch by returning your buttocks to the floor but keep your knees in the air.
Heel Taps on the Bosu Ball
Heel taps on the Bosu ball is a lower abdominal exercise that can be performed on the floor but the Bosu ball allows for a greater range of motion for your legs and an unstable surface. This creates a greater stabilization challenge. To perform this exercise, lie face up with your neck on the floor and your buttocks on the rounded side of a Bosu ball. Bend your knees to right angles and "lock" them into position so you do not modify the angle at any time during the exercise. Raise your knees above your hips. Place your hands on the ball next to your hips. Then, lower your right heel to tap the floor. Keep the toes lifted slightly. Raise your right knee back next to your left. Next, lower your left heel to the floor. Keep your abs squeezed tight so your lower back doesn't pop up off the Bosu ball.
Pelvic Thrusts
Pelvic thrusts are simple exercises that isolate your lower abs with a small amount of spinal flexion. The only part of your body that moves during this exercise is your pelvis. Lie on your back with your knees bent to do a pelvic thrust. Place your feet on the floor. Then, squeeze your abs to press your lower back into the floor. Lift your buttocks off the floor and keep your back flat on the floor. Hold this position for five seconds. Relax your stomach and lower your buttocks to the floor to complete one repetition.
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