Every time you do an abdominal exercise, your entire rectus abdominis gets activated, as well as your obliques which are found on the sides of your stomach. The rectus abdominis is the long muscle found in your midsection. Even though your whole abdominal area gets worked, you can target specific areas with specific exercises. If you want to get a lower abdominal workout, but do not want to do sit-ups, you are in luck. Sit-ups primarily target the upper abs. To work your lower abs, choose exercises that involve the lower legs moving toward the body.
Step 1
Hang from a pull-up bar to do knee raises. Place your hands shoulder-width apart on the bar and pull your knees up to your chest while keeping your upper body still. Squeeze your abs forcefully, hold for a full second and slowly lower your legs back down. Lift your legs up in a straight position for an added challenge.
Step 2
Lie flat on your back to do leg circles. Keep both legs straight and lift your right leg in the air so your foot parallels the ceiling. Move your leg in two to three foot clockwise circles for a set of repetitions. Reverse your direction for another set of reps, lower your leg and repeat with your left leg. Perform these in a slow and controlled motion and place your hands under your butt if you feel tension on your lower back.
Step 3
Roll a stability ball to do pikes. Position your hands shoulder-width apart on the floor, fully extend your arms and place the tops of your feet on the ball with your legs together. Keep your legs, back and arms straight as you roll the ball in toward your head. Raise your hips in the air as you do this and stop when your body is bent into an inverted angle. Roll the ball back out in a controlled motion and repeat. Tuck your knees into your chest if the pike is too difficult.
Step 4
Execute a set of criss crosses. Lie flat on your back with your legs, head and shoulders lifted, knees bent and shins level to the ground. Place your hands on the sides of your head and alternate moving your opposite elbow and knee toward each other while extending one leg out. Move back and forth in a steady and controlled motion and try to touch your elbows to your knees.
Step 5
Execute a set of reverse decline crunches on a decline bench. Lie on your back on the bench so your head is near the top. Reach up and grab the padded support brace or edges of the bench and extend your legs out straight. Lift your legs toward your upper body and lift your hips off the bench. Push your feet back over your head at a slight angle when doing this and squeeze your abs for a full second. Lower yourself back to the starting point slowly and repeat. Bend your knees and pull them up toward your head if the straight-leg exercise is too difficult.
Tips and Warnings
- Perform 15 to 20 repetitions and three to four sets of each exercise. Work out three times a week with at least one day off in between. To increase the resistance, wear ankle weights with every exercise except pikes.
Things You'll Need
- Pull-up bar
- Stability ball
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