There are dozens of ways to emphasize lower ab exercises. To make lower abdominal exercises more effective for fast results, you can add an element to traditional exercises. A Bosu ball creates an unstable surface to sit on, which makes the abs work harder. Having a spotter or friend give you some extra resistance is another way to increase the difficulty of lower ab exercises.
Bosu Ball Bicycle Crunch
The Bosu ball bicycle crunch takes the well-known bicycle crunch exercise for the lower abs and obliques and makes it harder by using a Bosu ball as your base instead of the floor. Lie face up with the Bosu ball under your back and your right foot on the floor with your knee bent. Hold your left leg bent to 90 degrees with your foot a few inches off the floor.
Place your hands behind your head in standard crunch position. Your shoulders are off the Bosu so your abs contract to keep you stable. Look up at the ceiling. Then, raise your head and shoulders and twist toward your left knee. Quickly switch your foot positions and twist your shoulder to the right. Twist side to side for the desired number of repetitions.
Bosu Ball Ab Crunch with a Knee In
The Bosu ball ab crunch with a knee in works the abdominals without the twisting motion of the bicycle crunch. This exercise is similar to an ab crunch with alternating knee pull ins, but again is much harder for the lower abs because of the necessity to balance on the Bosu. To perform this exercise, lie face up with the Bosu under your back and your right foot on the floor as described for the Bosu ball bicycle crunch.
Hands are behind your head. Extend your left leg straight and hold it parallel to the floor. This is the starting position. Next, pull your left knee toward you and raise your shoulders to bring your chest closer to your knee. Lie back and extend your leg to resume the starting position. You can perform as many reps as you wish, but do the same amount with the right knee as well.
Throwdowns
Throwdowns are a challenging variation on the popular lying-leg raises lower ab exercise. You will need a friend to stand over you as you do the leg raises to push on your legs for extra resistance. To perform this exercise, lie face up on the floor with your legs straight.
Have your friend stand at your head with their toes near the top of your shoulders. You may place your arms at your sides on the floor, or hold onto the back of your friend's ankles with your elbows bent. Then, bring your legs up straight until your friend catches your ankles and pushes your legs back down. You have to resist their push and lower your legs with control. Keep your lower back flat during the exercise. For more variation, have your friend throw your legs not just straight down but also diagonally down toward the right and left.
Member Comments