Exercises For Lower Abdominal Muscles

The lower abdominal area is a problem spot for many men and women when it comes to weight gain. If you want to tone this area up, you can factor some lower ab exercises into your weekly schedule. Be aware that these will help strengthen the muscles, but they will do little for fat removal. Add lower ab exercises into your routine. Aim for 15 to 20 reps and do three to four sets.

Leg Lifts

Leg lifts are performed from a face-up position on the floor. Straighten your legs; lift them off the floor slightly. This is your starting point. Lift them up as high as you can and lower them back to the starting point. Repeat for a set of reps. Try to get the soles of your feet level with the ceiling when you lift your legs.

Hanging Leg Raises

Hanging leg raises are done with the help of a pull-up bar. Grasp the bar with a shoulder-width, overhand grip. Let your legs hang straight down. Keep your upper body still as you lift both legs up in the air. Go as high as you can, slowly lower your legs back down and repeat.

Reverse Crunches

Reverse crunches are done from a face-up position on the floor. Bend your knees and lift your legs up in the air so your shins parallel the floor. Draw your knees in toward your chest as you crunch forward. Extend your legs back out and repeat. If you want to increase the intensity, fully extend your legs in the air when you lower your upper body down.

Bicycle Crunches

Bicycle crunches work the lower abs and obliques simultaneously. Lie on your back with your legs elevated, your knees bent 90 degrees and your shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Move your right elbow toward your left knee as you extend your right leg out straight. Reverse the motion and bring your left elbow toward your right knee as you extend your left leg. Keep going back and forth in a smooth, cycling motion.

Flutter Kicks

Flutter kicks are also known as scissor kicks. They are done from a face-up position on the floor. Place your hands under your butt and lift your legs 6 inches off the floor. Lift your right leg 2 to 3 feet in the air. Lower it down as you simultaneously lift your left leg. Alternate lowering and lifting your legs in a scissor motion for a set of reps.