Many women identify the lower abdominals as a stubborn problem area that accumulates excess fat. The lower abdominals are weaker and used less frequently than the upper abdominals, which makes them resistant. Women face additional challenges to a flat lower stomach with pregnancy and hormonal changes. Doing strengthening exercises that target the lower abdominals accompanied with an aerobic exercise routine and healthy diet will help combat these obstacles to achieve a flattened lower stomach. Perform one to three sets with 10 to 25 repetitions of each exercise.
Hip Raises
Step 1
Lie on your back with your legs extended upward at a 90-degree angle. Extend your arms alongside your body with palms facing down and pressing into the ground.
Step 2
Raise your hips slightly off of the ground, using your lower abdominals muscles. Lift your legs with knees at a slight bend straight up towards the ceiling.
Step 3
Hold for a few seconds. Lower your hips to the ground and repeat.
Modified Knee Raises
Step 1
Lie on your back with your knees bent. Extend your arms alongside your body with palms facing down.
Step 2
Tighten your abs and lift your shoulder blades slightly off the ground. Raise one knee at a time towards your chest in a slow, controlled motion.
Step 3
Hold for a few seconds. Lower your leg slowly to the ground and repeat with opposite leg.
Pelvic Tilts
Step 1
Lie on your back with knees bent at a 90-degree angle. Place your hands behind your head.
Step 2
Lift your pelvis up and towards your chest, pushing your shoulder blades into the ground to resemble a bridge-like position. Hold for a few seconds.
Step 3
Relax and slowly lower your pelvis to the ground. Repeat slowly and in a controlled manner.
Reverse Crunches
Step 1
Lie flat on your back with your hands behind your head. Raise your legs so that your thighs are perpendicular to the ground. Your lower leg should be parallel to the ground.
Step 2
Raise your hips slightly off the ground. Pull your knees toward your forehead.
Step 3
Hold for a few seconds. Lower your hips slowly to the ground, keeping your lower abdominals contracted.
References
- "Banish Your Belly, Butt and Thighs Forever"; Editors of Prevention Health Books for Women; 2000
- Simple Fitness Solutions; Truth About Training the Abdominal Muscles; Deborah Mullen
- Ace Get Fit; Should I Train My Abdominals Every Day; Jessica Matthews; September 2010
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