Strengthening the lower abdomen can go a long way in developing that perfect six pack. It can also help improve overall core strength, an area important in maintaining good posture, preventing lower back injury and improving performance during physical activities, according to researchers from Stanford University and California State University. These three exercises help isolate the lower portion of the primary muscles of the abdominal region--the rectus abdominus and obliques.
Reverse Crunches
Step 1
Place an exercise mat on the floor and lie on your back with your arms by your side, palms down, legs fully extended.
Step 2
Put your feet together. Tighten your lower abs and lift your legs while bending the knees to form a 90-degree angle at the knee, with your lower legs parallel with the floor.
Step 3
Pull your knees toward your chest, gently, until your hips begin to lift off the floor.
Step 4
Return to the starting position and repeat. Perform 10 to 15 repetitions.
Leg Lifts Plus Leg Circles
Step 1
Place the exercise mat on the floor and lie on your back with your arms by your side, palms down, feet together and legs fully extended.
Step 2
Contract your lower abs and lift your legs while keeping your feet together until they point straight up in the air.
Step 3
Perform five repetitions of the leg lifts by lowering your feet about eight to 10 inches and then raising your legs back to the starting position.
Step 4
Move your legs in a circular fashion, as if you were drawing an imaginary circle of a 16-inch diameter with your toes. Start by moving them clockwise, performing five repetitions.
Step 5
Repeat Step 4 but move your legs counterclockwise for five repetitions.
Step 6
Repeat the entire sequence of leg lifts and leg circles two to three times.
Stability Ball Pass
Step 1
Place the mat on the floor and lie on your back with legs fully extended, arms on the floor but fully extended and holding a stability ball.
Step 2
Contract your abs and bring your legs toward your chest with your knees slightly bent while simultaneously bringing your arms and stability ball to meet your legs.
Step 3
Pass the stability ball to your legs by squeezing your legs together to grip the ball with your feet.
Step 4
Return to the fully extended position as in the start but with the ball still between your legs.
Step 5
Repeat this movement from Step 3 while passing the ball back into the hands. This equals one repetition. Perform five to 10 repetitions.
Tips and Warnings
- Use proper technique and avoid arching your back; contract your abs to "press" your back into the floor. If the lower back begins to arch because of fatigue, take a short break and begin again once you feel can keep your lower back flat on the mat. Also, progress through each movement slowly, with each repetition lasting about two to three seconds. For better results, attempt the above exercises back-to-back with little rest in between.
- Do not attempt this exercise if you're pregnant, have an abdominal injury--such as a hernia or rib fracture--or have had recent surgery.
Things You'll Need
- Exercise mat
- Stability ball
References
- "Fit and Well"; Thomas D. Fahey; Paul M. Insel; Walton T. Roth; 2008
- "Weight Training For Life"; James L. Hesson; 2007
