Weight loss is a huge part of defining the abdominal area. According to "The Abs Diet," everyone has abs, they are just obscured by body fat. Moreover, the lower abs do not truly exist as a muscle group, says "Xtraordinary Abs" author Jonathan Lawson. The rectus abdominis is one muscle extending from the ribs down to the pelvis. However, exercises can help to target the lower potion of this muscle. Add these exercises to your abs program to help define the lower abs.
Incline Reverse Crunches
Grip the foot pads or handles on a 30-degree inclined abs bench. Knees bent at a 90-degree angle and ankles together you raise your feet off the ground and tuck your knees up toward you chest until your butt comes off of the bench just slightly. Slowly lower, without touching the ground and repeat. Lawson recommends putting this exercise first in your workout because it acts as the compound movement for the entire abs with a stretch emphasis on the lower portion of the muscle. Go for 12 to 20 reps and/or do as many as you can.
Seated Abs Crunch
These are also called Roman chairs because you sit on the edge of a bench, chair or sturdy surface to start. Grip the edge of the bench to stabilize as you lean back and extend your legs forward and down with your knees at a 90-degree angles and your feet together. When your feet are 6 inches from the floor, raise your knees back toward you while bringing your torso slightly forward like a crunch. Contract at the top and repeat for 12 to 20 repetitions.
Pulse Ups
Zinczenko also recommends the pulse up, which is an excellent lower abs exercise because it requires no special equipment. Lie flat on your back with your hands underneath your butt. Your feet point straight up toward the ceiling, making a 90-degree angle with your torso. Lift your hips slightly off of the floor while keeping your abs tucked in tight and point your to straight up. Slowly lower and repeat for 12 or more repetitions. Pulse ups can also be added to the end of an incline reverse crunch to put an extra contracted stimulus on the lower abs.
Hanging Knee Raise
Grip a pullup bar with your hands shoulder-width apart or slightly wider, with your legs fully extended below. Curl your pelvis up toward your chest until you get a full contraction of the abdominal muscle. Lower and repeat, but stop just short of touching the ground with your feet to keep the tension on the abs. Do 12 or more repetitions, and try to avoid using momentum and swinging when you get fatigued. Keep your legs straight through the entire movement to make this more challenging.
References
- "The Abs Diet;" David Zinczenko and Ted Spiker; 2004
- "Xtraordinary Abs;" Jonathan Lawson and Steve Holman; 2006
- "Muscle & Performance;" Chisel Your Middle; Eric Velazquez; April 2010
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