Everyone would like to have a nice tight stomach and strong abs. When starting an abdominal exercise program it is important to start with simple exercises to learn correct form, avoid injury and gradually work up to more difficult exercises. Upper and lower abdominal exercises are important to include in your workout. Crunches are one exercise that works the upper abs, but oftentimes individuals are unsure which exercises target the lower abs. Knowing how to correctly perform lower abdominal exercises will get you one step closer to those tight abs.
Modified Reverse Crunch
Lie on your back with your knees up in the air at a 90-degree angle. Calves should be parallel to the floor. Place your hands under your butt and low back to provide support. Tighten the abs by pulling the belly button in towards the spine. In a slow, controlled movement lift your knees towards the ceiling and raise your butt slightly off the ground while exhaling. Slowly lower your butt back to the start position while inhaling. Repeat.
Modified Bicycle
Start on your back with the knees in the air at a 90-degree angle and calves parallel to the floor. The hands are placed under the butt and low back for support. Keep abdominal muscles tight by imagining pulling your belly button to your back. Extend one leg straight out, getting it as close to the ground as possible without lifting the low back off the floor. While bringing the knee back to the start position, extend the opposite leg. Repeat and keep the movements slow and controlled.
Bridge
Begin on your back with your feet on the ground hip width apart, knees bent and arms at your sides. The abdominal muscles are once again contracted as if pulling them towards your spine. Raise your hips off the ground until the body forms a diagonal line from the head to the knees. Pause for a couple of seconds then lower the hips back towards the floor without touching it. Keep the ab muscles tight throughout the entire exercise. Repeat the exercise and work up to 3 sets of 15 repetitions. Do not speed through this exercise. Take your time and use controlled slow movements. This exercise works the glutes and the lower back muscles as well.
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