Like other muscle groups in your body, your abdominal muscles perform specific and important functions, including flexing and rotating the trunk, aligning the pelvis and supporting the lumbar spine, as well as holding in the digestive organs. This important group of muscles includes the rectus abdominus muscles, external obliques, internal obliques and transverses. Exercises that focus on working your lower abdominal muscles can help tone and strengthen this area, resulting in a firmer lower torso.
Pelvic Tilts
Lie on your back on a firm surface, such as a carpeted floor or a yoga mat. Bend your knees so that the soles of your feet rest comfortably on the floor. Try to flatten your back against the floor by bending your pelvis slightly upward and tightening your abdominal muscles. Hold this contraction for about seven seconds. Relax, and then repeat. Start with five repetitions and work up to 10 to 20 repetitions, per workout session.
Pelvic Lifts
Begin this lower abdominal exercise in the same position as the pelvic tilt exercise, with your knees bent and your back against the floor. Bend your knees toward your chest and relax your arms near your sides. Tighten your lower torso muscles, lifting your buttocks upward, off the floor. Try to aim your knees toward the ceiling. Hold this position for about seven seconds and relax, allowing your buttocks to rest against the floor. Repeat this movement five times, working up to 10 to 20 repetitions as you begin to build strength and stamina.
Bicycle Maneuver
Lie flat on the floor, pressing your lower back to the ground. Bring your hands toward your ears, spreading your elbows out and away from your body. Start making a pedaling action by bringing your knees to about a 45-degree angle and slowly rotating them in a bicycling motion. As you lift your left knee up, gently bring your right elbow toward your knee, making a twisting motion in your torso. In the same manner, bring your left elbow toward your right knee, alternating back and forth. Count 10 to 20 elbows to knee touches, relax and repeat.
Roll-Up
Lie on your back with your legs straight. Extend your straight arms upward, bringing them next to your ears. Begin this exercise by bringing your arms forward and tilting your chin downward. Slowly curl your upper body up, reaching your hands toward your toes. Go slowly, allowing yourself to feel each vertebra lift off the floor as you curl upward. Come back to the floor slowly, repeating this movement eight to 10 times.
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