Six-pack abs can seem impossible to achieve if you are only using basic crunches as your plan of attack. The key to developing a six pack is performing exercises that work every angle of the abdominal muscles. The lower abdominal muscles can be hard to reach, but not with exercises that specifically target the area. Performing exercises to build the lower abdominals can increase definition, giving your lower abs the six-pack appearance.
Stability Ball Transfers
Stability ball transfers engage the muscles in the upper and lower abdominals. Lie on your back with your legs extended straight. Hold the stability ball overhead with your arms straight. Lift your shoulder blades off the ground while raising your legs straight up. Place the ball between your feet. Lower your legs toward the floor while lowering your shoulder blades back to the ground. Extend your arms overhead. Lift your legs and shoulder blades off the floor. Grab the ball with your hands and lower back down to the ground. Return to the starting position with your legs straight and arms extended overhead. Repeat the exercise for three sets of 20 repetitions.
Reverse Crunches
Performing reverse crunches targets the lower abs. Lie on your back with your hands at your sides. Raise your legs straight toward the ceiling. Bend your knees at 45 degrees and flex your feet. Tighten your abs and lift your hips off the ground. Hold this position for one second. Lower your hips back down to the floor. Repeat the movement for three sets of 20 repetitions.
Leg Raises
Leg raises stimulate the lower abdominal muscles and hip flexors. Lie on your back with your legs extended straight. Place your hands underneath your hips to support your lower back. Lift your feet off the ground until your legs are at a 45 degree angle. Slowly lower your feet back toward the floor. Don't allow your feet to touch the ground. Repeat the movement for three sets of 15 repetitions.
Slow Releases
Slow releases use your lower abdominal muscles to control your upper body during the negative or downward movement of the exercise. Start seated on the floor with your knees bent and feet flat on the ground. Extend your arms straight on both sides of your legs. Slowly release your upper body down to the ground using a controlled movement. Continue backward until your upper body is resting on the floor. Perform a full sit up and return to the starting position. Repeat for three sets of 15 repetitions.
References
- Bodybuilding: A Beginners Guide to a Tight Midsection
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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