You cannot contract your lower abs without also contracting your upper abs. Both sections of your abs are part of one muscle, the rectus abdominus. You can, however, cause more shortening in the lower region than in the upper region of this muscle by performing exercises such as the supine reverse crunch, pelvic tilts and hip ups.
Supine Reverse Crunch
Step 1
Lie on your back with your hands behind your head.
Step 2
Raise your feet and knees off the floor, while bending your knees to a 90-degree angle. Your knees should be directly above your hips.
Step 3
Exhale as you contract your abs and raise your hips off the mat. Concentrate on bringing your hips toward your chest, as if you were bringing your knees toward your head. Use your arms for balance.
Step 4
Inhale as you lower your hips back to the floor. Control the movement of your legs to prevent your knees from lowering past your hips.
Step 5
Repeat a minimum of eight times.
Pelvic Tilts
Step 1
Lie on your back with your knees bent and your feet flat on the floor. Your arms should rest comfortably at your sides.
Step 2
Exhale as you flatten your back against the floor and tip your pelvis upward slightly. Control the movement with your lower abs, not your legs and butt muscles.
Step 3
Hold this position for 5 to 10 seconds.
Step 4
Repeat a minimum of five times. Perform between 10 and 20 repetitions.
Hip Ups
Step 1
Lie on your back with your arms at your side.
Step 2
Keep your knees straight as you elevate your legs, bringing your knees directly over your hips. If keeping your legs straight puts strain on your back, bend your knees.
Step 3
Exhale as you lift your hips off the floor, pressing your feet toward the ceiling.
Step 4
Inhale as you lower your hips to the floor. Keep your legs as still as possible to prevent using your arms, hip muscles and momentum to perform the exercise for you.
Step 5
Repeat 10 to 30 times, depending on your ability level.
Tips and Warnings
- Perform each exercise using slow and steady repetitions. Control the lowering portion of each repetition, because this portion of the exercise works the lower abs the most, according to "Exercise Physiology: Theory and Application to Fitness and Performance." Start with one set of each exercise and work your way up to three to five sets, only resting for 30 to 60 seconds between sets. The more variety you can add to your ab workout, the less your body will adapt to the exercise and the more results you will see.
- If you experience any pain, other than muscle soreness, decrease the range of motion used for the exercise, or decrease the number of repetitions you perform. If pain continues, stop the exercise and consult your physician.
References
- University of Kentucky: Walkaway Ab Workout
- University of New Mexico: Super Abs Resource Manual
- Mayo Clinic: Belly Fat in Women - How to Keep It Off
- American Council on Exercise: Supine Reverse Crunches
- "Exercise Physiology: Theory and Application to Fitness and Performance"; Scott Powers and Edward Howley; 2008
Member Comments