There are four types of abdominal muscles: the rectus abdominis, transversus abdominis, external abdominal oblique and internal abdominal oblique. The rectus abdominis muscle comprises the abdominal region commonly referred to as the lower abs. To see lower abdominal definition, do a variety of different movements geared toward exercising the rectus abdominis muscle. You can exercise lower ab muscles with or without using exercise equipment.
Step 1
Lie on your back with knees bent and place both feet firmly on the ground. Tilt your pelvis up toward your chest. Do not lift your back or feet off of the floor. Hold the position for six seconds. Repeat this motion for 10 repetitions. Increase the number repetitions to 12 when you become comfortable with this exercise. According to "Super Abs Resource Manual" written by Len Kravitz, Ph.D., the rectus abdominal muscle makes up the greatest portion of your lower abs. Tilting the pelvis upward works the rectus abdominal muscle.
Step 2
Lie on your back with both legs raised. Bend both knees at a 90-degree angle. Keeping your back flat against the floor raise your pelvis off the ground. Hold this position for two seconds. Repeat the exercise for 10 to 20 repetitions. Although standard crunches work the lower abdomen, moving the lower truck provides greater benefit to the lower abdominal muscles.
Step 3
Get down onto the floor and place an exercise ball between your knees. Lie flat on your back with both feet on the floor. Using your knees, raise the exercise ball until it is parallel to the floor. Hold this position for five seconds. Repeat for 10 to 12 repetitions. According to Fitness Guru Chrissie Gallagher-Munday, lower abdominal definition comes from a combination of ab exercises and fat loss.
Step 4
Sit down in a chair or on a bench. Raise both legs off the floor until the body is at a 90-degree angle. Hold this position for 2 to 5 seconds. Slowly lower both legs back down to the floor. Repeat for up to 20 repetitions. Fitness author and personal trainer Kurt Brungardt suggests doing lower ab exercises at the beginning of your routine. When the lower abs become fatigued, it is possible for other muscles to lend assistance. Doing lower ab exercises first will work the lower abdominal muscles more than at the end of your training routine.
Things You'll Need
- Exercise ball
- Chair or bench
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