Some consider it the holy grail of body toning: turning that six pack into an eight pack. If you ask 100 different personal trainers what's the best way to get one, you'll get 100 different answers. However, they'll all be variations on the same theme: Work out the muscles of the lower abdomen systematically and with attention to technique. Celebrity personal trainer Bill Philips recommends rotating through full sets of six exercises, three each on alternating days with one day off per week.
V-Ups
Lie flat on your back the floor with your feet slightly apart and your arms straight above your head. Bend your body at the hips as you bring your legs and hands together directly above your hips. Keep your back and knees straight as you rise. For best results, return to the down position slowly, forcing your lower abs to resist gravity on the way down, as well.
Air Cycle
Lie on the ground with your back flat, knees bent and feet flat on the floor. Lace your fingers behind your head with your elbows pointing out away from your body. Bring your knees up directly above your hips, your lower legs parallel to and up off the floor, as you lift your upper back an inch off the mat. From this position, bring your right knee and left elbow together above your waist, then alternate to bring your left knee and right elbow together. Repeat alternating positions until you've finished the set.
Barbell Rollouts
Get in a knees-down push up position with your hands gripping a barbell loaded with two round weights. Standard weight plates of 25 or 35 pounds are ideal. With your arms straight, but not locked, roll the barbell forward until your body is an inch from the floor. Reverse direction, pulling with your lower abs to roll the barbell back to your original position. This is a very difficult exercise, and beginners may have to extend only partway at first.
Leg Raises
Lie flat on the ground with your hands at your sides, palms down. Lift your upper back one inch off the ground. Keeping your knees straight, lift your legs off the ground, varying the height until you feel the burn directly in your lower abdomen. Hold the position for as long as you can, then relax back down. You can use this exercise to work your obliques by canting your legs at the hips, pointing your feet at an angle from the line of your body.
Roman Chair
Hang from a dip bar or chin-up bar according to the instructions for that particular machine. Curl at the waist, pulling your knees up and towards your abdomen as high as you can. Hold that position for one full breath, then slowly lower to a relaxed position. This exercise works best if you think of it as pulling your legs with the abdomen rather than raising the knees with your legs.
Medicine Ball Twist
Sit cross-legged on the ground with your back straight and a medicine ball on the ground a few inches from your right hip. Twist at the waist to place your hands on either side of the ball. Lift the ball and twist at the waist to set it down to your left. Repeat to return it to the right. Continue moving the ball, placing the load as much as possible on the muscles in your lower abdomen. You will find that the major load will shift as you change the height of the ball.
References
- "Body For Life"; Bill Philips; 2006
- My Fit: Lower Abdomen Exercises
- Dave Coffman, Martial Arts Instructor, Bushido Martial Arts, Hillsboro, OR
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