Why Do Lower Abdominal Exercises?

Do all the crunches you want, but chances are good you'll only see results in the upper part of your abdominal muscles. In fact, your lower abdominals are hard to target. Although it's natural to have a rounded -- not flat -- belly, it's also important to keep your abdominal muscles toned.

Abdominal Muscles

Located between your ribcage and pelvis, your abdominal area contains four muscle groups: the internal and external obliques along your sides; your rectus abdominis, the front "six-pack" muscle; and the deep transversus abdominis, the muscle that "pulls in your belly." These muscles protect your internal organs and help your body move. Any reference to your lower abs means the lower part of these four muscles.

Good Posture

By using your transversus abdominis to pull in your belly, you're already working the muscle, improving your posture and looking like you've lost a few pounds. Scoop your tailbone down, relax your shoulders and draw your head slightly back so it's directly over your spine.

Fat Content

Your lower abdominal area is generally the first place you'll gain weight and the last place you'll lose it. This can be due to genetics, hormones or digestion difficulties. Belly fat is not only the pouch in your lower abdominal area, it's the visceral fat you can't even see surrounding your organs. According to experts at MayoClinic.com, this type of fat gain may increase the risk of heart disease, high blood pressure, diabetes, gallbladder problems or breast cancer.

Toning Up

The first step to losing belly fat is to watch what you eat. Avoid soft drinks, saturated fats and simple carbohydrates like white bread and baked goods. Drink plenty of water and focus on vegetables, fruits and lean proteins during and between meals. The second step is to exercise regularly to build strength and endurance. Third, do exercises that specifically target your transversus abdominis and your lower abs. Look into taking Pilates classes to help strengthen these areas.

Exercises for the Lower Abs

The best exercises for your lower abdominals involve the lower part of your body. The key is engage your stomach muscles -- by pulling in your belly -- and refrain from using hip flexors or arching your lower back, which can cause pain and does nothing for your abs. Some Pilates exercises that work lower abdominals include toe taps, leg circles, double leg stretch, leg lifts, reverse curl, flutter kicks and bridge. Yoga exercises for the lower abs include boat pose, plank pose and upward-facing dog. You can also use a stability ball.