The Best & Fastest Working Lower Abdominal Exercises

Simple is good for abdominal training, according to Rafael Escamilla, a powerlifter turned Duke University researcher. Proper form and technique can provide the contraction necessary to develop strong, flat lower abdominal muscles. Much money is spent on abdominal equipment, when often your own body is all you need.

Bicycle Exercise

According to a study done by Peter Francis of San Diego University and the American Council on Exercise, the bicycle exercise, when properly executed, is the most effective and quickest way to strengthen your abdominal muscles. The study also noted that differentiating the lower from the upper may be irrelevant, as the entire sheath works together. Lie on your back, with your hands on either side of your head. Bend your knees at a 45-degree angle and rotate your legs in a biking motion. As you "pedal," rotate your upper torso, touching your elbow to the opposite knee.

Leg Raises

Leg raises in a hanging position is noted by askthetrainer.com as the most effective leg raise exercise. The Roman chair, selected No. 2 in the ACE study, falls within this category. To perform the hanging leg raise, your legs should be dangling straight below you while you support your upper body. Bend your knees and hips, bringing your legs up toward you. To increase difficulty, lift your legs while keeping your knees straight. Do a supine leg lift by lying flat on the floor. Flatten your back to the floor and lift your legs into the air. Avoid lowering your heels completely to the floor; this may create stress on your low back.

Ball Exercises

Ball crunches were ranked as No. 3 in the ACE study. Stabilizing your body while doing your abdominal crunch, allows for a higher recruitment of muscle fibers, according an article in the Feb. 18, 2000, edition of the "Journal of the American Physical Therapy Association." Sit on a ball with your feet shoulder-width apart and walk away until you are lying with your legs parallel to the floor. Place your hands on either side of your head and contract your abs, raising your trunk to 45 degrees.

Warning

Performing abdominal exercises correctly requires contracting your stomach and gluteal (buttocks) muscles. Before beginning your exercise, pull your belly button toward your spine and flatten your back. If you are unable to maintain this position throughout your exercise, decrease the difficulty until your strength improves.