Toning your abs doesn't have to be time-consuming or even hard. Although you may "feel it" when you begin to work your abs, after about a week the soreness will go away, and you will have a much easier time of it. You can do a lower abdominal workout with or without equipment, at home or on the road, and even at your desk.
Reverse Crunches
Crunches are the all-time favorite for strengthening abdominal muscles. You may be more familiar with the traditional crunch that strengthens your upper abs, but it is the reverse crunch that works your lower abs. Lie on a mat, with your hands extended to the side. Cross your ankles, and raise your legs slowly until they are perpendicular or almost perpendicular to the floor. Then, raise your hips off the floor in a small, smooth movement. Repeat the move several times without lowering your legs. You can modify the crunch to make it a bit easier by raising your legs only until your calves are parallel to the floor. You can also support your hips with your hands, but don't push your hips up; let your abs do the work.
Cross Crunch
A cross crunch works all your abdominal muscles. Lie on the mat on your back with your fingertips placed lightly behind your ears. Raise your head and shoulders off the ground, as well as your legs. Move your legs in a pedaling fashion. Each time one of your knees comes toward your chest, move your opposite elbow to nearly meet it. Pause momentarily, then bring the other knee and elbow together. Do this several times and build your muscles until you can cross crunch for a minute at a time. Keep your eyes on the ceiling when performing this exercise to avoid straining your neck.
Leg Raises
When you do leg raises, keep your lower back pressed to the floor to avoid injury. Lie on your mat with the small of your back tight to the floor, legs straight and arms at your sides. Simply lift both legs a few inches, lower them and repeat without letting your heels touch the floor between lifts. Make your movements slow and controlled. You can also lift your legs and scissor them, lower, lift and scissor again.
Stability Ball Exercises
A large exercise ball can help you with easy lower ab exercises. Sit on the ball and walk yourself forward until the ball is at the center of your back. With your hands behind your head as for a crunch, curl your ribs toward your pelvis. The ball will mold into your back to help prevent strain. Having to keep the ball stable will also help strengthen your lower abs. As with floor crunches, keep your eyes on the ceiling and hands lightly behind your head to protect your neck.
At Your Desk
You can even tone your lower abdominal muscles at your desk. Stabilize your chair by placing the back of it against a wall or your desk. Scoot to the edge and extend your arms in front of you. Tighten your abs and lean back without resting on the back of the chair. Hold for a moment, keep your abs tight and slowly bring yourself back to an upright sitting position.
References
- American Council on Exercise: Supine Reverse Crunches
- "30 Day Shred"; Jillian Michaels; 2008
- U.S. Department of Veterans Affairs: Rehabilitation Research Development -- Conditioning Exercises
- American Council on Exercise: Strengthen Your Abdominals With Stability Balls
- University of Arkansas Cooperative Extension Service: Office Exercises
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