The lower area of the stomach is harder for most people to tone. Common ab exercises such as crunches don't target the lower abs, though they don't ignore them completely. All ab exercises for the rectus abdominis, the muscles that run vertically down your stomach, work the upper and lower portion of the abs together to some degree. The best lower ab exercises, however, involve lifting your legs into the air so your lower abs have to work to stabilize your torso. Yoga, in general, is a great form of exercise to tone the upper, lower and side parts of the abdominals. The boat pose and its variations get you a tighter lower abdomen quickly.
Step 1
Sit on the floor or a mat and bend your knees. Plant your feet on the floor. Lean back slightly and feel the "sit bones" under your buttocks pressing firmly into the floor. These are the bones to balance on to do this pose correctly without rolling onto your lower back or sacrum.
Step 2
Put your hands on the floor behind you and lift your feet off the floor. Keep your spine straight and look up so that your neck is long. This means that your neck vertebrae should form a straight line with your spine. Extend your legs straight up at a 45-degree angle to the floor and press them together. Point your toes. Use your arms for balance and to be sure you stay balanced on your sit bones.
Step 3
Squeeze your abs and extend your arms in the air in front of you on the outside of your thighs, palms down. Pull your shoulders back and down and mentally check your posture: straight spine, straight neck, sit bones pressed into the floor, and legs straight. This is full boat pose.
Step 4
Hold for 20 to 60 seconds. Do three to five sets.
Step 5
Advance to the rocking boat or suitcases exercise once holding boat pose become easy. Get into boat pose. Keep your arms extended straight and parallel to the floor throughout the exercise. Bend your knees into your chest and sit up. Lean back as far as you can and extend your legs straight again. Do two to three sets of 10 to 20 reps.
Tips and Warnings
- Abdominal exercises for the lower abs tighten that area, but they won't burn off belly fat. If you want a flat and tight stomach, do physical activity at moderate intensity for 30 minutes or more five days a week. Yoga and Pilates classes are also good ab toners, though unless it's Power Yoga or a Pilates class that incorporate cardio, it won't help you lose weight better than even 30 minutes of brisk walking.
Things You'll Need
- Exercise mat
Member Comments