The lower, upper, transverse and obliques are all different parts of your abdominal section. According to the American Council on Exercise, each area of the abdominal muscles should be worked in order to develop a stronger and evenly balanced core. Training the lower abdominal muscles can be done a variety of ways.
Leg Raise
Leg raises are great for the lower abdominal group because they target the entire lower portion of the abs and hit related stabilizer muscles more than other exercises--like sit-ups--do. To perform them, grab onto a bar over head, with your hands about shoulder width apart. Your legs should be hanging freely and off the ground. This is starting position. Slowly lift your feet up in front of you towards the ceiling, keeping your legs straight. Try and get your legs parallel to the floor. Once parallel, slowly bring them back down to starting position and repeat. Try doing 3 sets of 10 to 15 repetitions each. If hanging from a bar is too advanced, try sitting on the edge of a sturdy chair with your legs straight out in front of you and performing the same upward leg movement. Once your core is sufficiently developed, you can then attempt the hanging leg raise.
Leg Scissors
The leg scissor is another movement that targets the lower abs. According to the American College of Sports Medicine, one notable difference between the leg raise and the leg scissor is the directional development of the lower abdominal muscles. While the leg raise works in a forward and backward motion, the leg scissor works in a lateral or side motion. This develops the muscles in the lowest part of the abdominals that are responsible for stabilizing the core during a lateral leg movement. To perform the leg scissor, sit on the edge of a chair or workout bench with your legs extended in front of you, about 5 inches off the floor. This is starting position. Spread your legs open as wide as you can--keeping them parallel with the floor--and then close them back together. Repeat this movement for at least 30 seconds. Rest for 30 seconds and repeat again. Do this 3 to 4 times.
Planks
Planks work the entire mid-section and round out the total development of the lower abdominal region. Since the lower portion of abdominal group includes the transverse region, exercises like the plank that involve stabilizing the core are effective. To perform the plank, find a sturdy surface and get into a pushup position. Drop onto your forearms so that your elbows are touching the ground. Your hips and butt should be as parallel to the floor as possible. Hold this position for at least 30 seconds and then rest. Try do this 3 to 4 times until you can hold the position longer. If you’re not sure how long you should hold the plank for it to be effective, try a test set. Hold the plank for as long as you can without dropping. Add 10 seconds to however long you held your test set and that is your starting time.
References
- "ACSM’s Resources for the Personal Trainer”; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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