The lower abs are a common trouble spot for many people when it comes to fat gain. Be advised that the only tried and true way to rid your lower abdomen of this fat is through cardiovascular exercise, such as running, walking and biking. As you lose this fat, use lower ab exercises to tone and tighten your muscles and improve your definition. Learn how to do this properly if you are new to working out.
Step 1
Perform exercises that involve hip flexion to work your lower abs. Hip flexion takes place when you move your thighs toward your stomach. Do exercises like hanging leg-hip raises, lying leg lifts, reverse crunches, bicycle crunches and abdominal knee tucks on a stability ball.
Step 2
Utilize proper form. Do not use momentum, move through a full range of motion with your exercises and breathe properly. If you swing your legs to get momentum, you will detract from your work output. Take the hanging leg-hip raise exercise for example. Hang from a pull-up bar with your body still and straight. Keep your upper as still as possible while you bend at the hips and pull your knees up toward your chest. Exhale as you lift, stop once your thighs are at least parallel to the floor, then slowly lower your legs back down as you inhale.
Step 3
Squeeze forcefully for a full second with your exercises. This places a good contraction on your muscle fibers. Take the reverse crunch, for example. Lie on your back with your arms at your sides, legs lifted, knees bent 90 degrees and shins level to the floor. Move your knees toward your chest as you lift your shoulders and move your torso slightly forward. Squeeze your abs once your knees are by your chest and hold this position for a second, then lower yourself back to the starting point.
Step 4
Add resistance to your exercises to recruit maximal muscle fibers. The best way you can do this is by wearing ankle weights. Secure them snugly around your lower legs and start off using light weights. Increase your weights gradually in consecutive weeks as your exercises become easier.
Step 5
Rest your abs to prevent overtraining. Take at least one day off in between your workouts to allow your muscles to heal. If a day has gone by and your lower abs are still sore, take another day off. Do not work them again until your soreness goes away.
Tips and Warnings
- Aim for 15 to 20 repetitions with your exercises. If you are new to ab training, start out with 10 to 12 reps and work your way up. Also do not neglect the other areas of your stomach. Perform exercises like crunches, sit-ups, side bends and Russian twists to target your upper abs and obliques.
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