Lower stomach exercises will not do much for fat reduction, but they will tone your muscles. To actually lose fat, you need to burn it through cardiovascular exercise. In anatomical terms, the muscle in the stomach is known as the rectus abdominis, and it is actually one continuous muscle. To focus on the lower part, perform exercises that involve hip flexion. This takes place when your thighs move toward your stomach.
Mountain Climbers
Mountain climbers actually do promote weight loss as well as work your lower abs. These are also known as low runs, and you perform them from a face-down position with your hands shoulder-width apart on the floor. After placing your feet in a staggered stance, keep your hips as low as possible while moving your feet forward and backward under your body. If these are too difficult, start out doing them with your hands elevated on an aerobic step or bench and slowly work your way down to the ground as you adapt.
Leg Lift on BOSU
A BOSU is a training tool with an inflated dome side and a flat side. The leg lift is performed with the dome side up. After placing your right foot on top of the dome, lightly hold on to a counter or wall with one hand for balance. Keeping your left leg straight, raise it up in front of your body as high as possible. Slowly lower it back down, repeat for a set of reps and switch sides.
Reverse Crunch
The reverse crunch is performed from a supine, or face-up, position on the floor. While lying on your back with your arms out to your sides, lift your legs, bend your knees and level your shins to the floor. Keeping your shoulders flat on the floor, move your knees toward your head as you lift your hips up, and push your feet toward the ceiling. Squeeze your abs forcefully when you do this, and hold the contraction for a full second. Slowly lower yourself back down and repeat.
Abdominal Hold
The abdominal hold works the lower and upper abs, and it is performed on a sturdy chair. While sitting on the edge of the chair, place your hands on the front edge or the sides, tighten your abs and lift yourself in the air. As you do this, raise your legs and maintain a bend in your knees. Once your arms are fully extended and your feet are 6 to 10 inches off the floor, hold for five to 10 seconds and slowly lower yourself back down. Repeat for a set of repetitions.
Straight Leg Hip Raise
The straight leg hip raise works your lower abs while you hang from a pull-up bar with your hands shoulder-width apart. Keeping your upper body as still as possible, move your legs forward in a sweeping motion and raise them all the way up to the bar. As you do this, curl your hips upward and squeeze your abs forcefully. Slowly lower your legs back down and repeat.
Member Comments