Your lower stomach area, also known as the lower abdomen, is an area that is, for many people, notoriously difficult to tone. Toning the lower stomach involves focusing on strengthening and tightening the muscles of your lower rectus abdominis. Although the rectus abdominis is actually one large muscle, it is often referred to in terms of "lower" and "upper" because you can isolate and tone these areas separately. According to personal trainer Kurt Brungardt in his book, "Essential Abs," the most effective exercises for your lower abs involve contracting the area below your belly button.
The Bicycle
Lie on your back with your hands under your buttocks. Bend your knees, and lift your feet off the ground, bringing your shins to a 90-degree angle with the floor. Contract your lower abdominal muscles and begin cycling your feet in a clockwise direction, as though you are pedaling a bicycle. For a more advanced version of this exercise, lie on your back and bend your knees in to your chest. Clasp your hands behind your head, and rotate your body to the right as you straighten your right leg. Try to touch your right elbow to your left knee. Repeat this exercise on the opposite side. Move your legs quickly using a pedaling motion.
Seated Raise
Sit on the edge of a chair that has arm rests. Balance only your toes on the floor, and lift your heels off the ground. Hold on to the arms of the chair with your hands and lift both feet off the ground by first lifting your thighs off the chair and then bending your knees into your chest. Lower your feet back down without touching the ground, and repeat this exercise.
Reverse Crunch
Lie on your back with your legs pointing straight up toward the ceiling. Place your hands under your buttocks. Contract your lower abdominal muscles, and exhale as you lift your hips and buttocks a few inches off the floor. Inhale, and slowly lower your buttocks and hips back to the floor.
The Roll-down
Sit on your buttocks on a Pilates mat with your back straight, knees bent and your feet flat on the floor. Keep your knees about hip-width apart. Reach your hands out by your sides or hold on to the backs of your thighs, contract your abdominal muscles and slowly lower your body halfway to the floor. Pause for a moment, taking three slow, deep breaths, then slowly curl your body back up. Repeat this exercise three times.
Lower Ab Strengthener
Place a low pillow on the floor. Lie on your back with bent knees and your buttocks and hips resting on the pillow. Lift your feet off the floor and cross your ankles, keeping your knees bent. Interlace your hands behind your head. Exhale and press your abdominal muscles toward your spine. Curl your hips off the floor toward your ribs using your lower abs. Slowly lower and repeat.
References
- "Essential Abs: An Intense 6-Week Program"; Kurt Brungardt; 2001
- FitnessMagazine.com: Insider's Guide to Pilates
- "Pilates for Every Body: Strengthen, Lengthen, and Tone-- With This Complete 3-Week Body Makeover"; Denise Austin; 2003
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