You can get defined lower abs quickly, but you will have to watch your diet and work hard on your exercise program. Lower abs are among the hardest area of the abdominals to train, so it is very important that you stick to your routine once you begin. While you won't see results overnight, you will begin to see changes after a few weeks.
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Diet and Exercise
There is an old saying that "abs are made in the kitchen." This means that in order to get defined abs, especially lower abs, you are going to have to work hard at your diet. This means no more junk or processed foods. Eliminate items such as soda, cookies, and potato chips. Focus on eating healthy, all-natural foods, and get plenty of protein. Egg whites, chicken, and fish are smart protein choices when trying to tone your abs. Also, eat plenty of vegetables and fruit. Limit your dairy intake to one or two servings per day. Avoid white flour products, such as white bread and pasta, and switch to whole grain or whole-wheat products.
Get plenty of cardiovascular exercise. This will help your body burn fat and calories. If you have excess fat around your midsection, cardio will help eliminate that fat, so your lower abs can show through more prominently. Choose an activity that you enjoy so that you are more likely to stick to your program. Examples of cardio activity include walking, jogging, swimming, aerobics and cycling. Try adding bursts of more intensity throughout your cardio session. This is known as interval training. For example, if you are jogging, add in some bursts of sprinting. This is a fun way to add intensity to your routine. The Centers for Disease Control recommends at least 30 minutes a day, most days of the week.
Strength train your lower abs for best results. Do three sets of eight to twelve repetition, three days a week.
Reverse crunches are on example of such an exercise. Begin lying on your back, with your feet flat on floor. Place your hands under your lower back. Slowly roll your knees toward your chest. When you have gone as far as you can, lift hips slightly off the mat. Then, slowly lower back to start, tapping feet lightly on floor before proceeding to the next repetition.
Double leg lifts are an effective way to target your lower abs. Lie on your back on the floor. Place your hands, palms down, under your lower back. Lift both legs at once until they are perpendicular to the floor, then lower them back down. To increase the difficulty; when you lower your legs back toward the floor, stop one inch above the floor and raise your legs again from that position.
You can also try modified bicycle crunches. Begin lying on a mat or on an exercise bench. If you are on a mat, place a foam roller or a pillow under your lower back. If you are on a bench, you should be at the edge, so your legs are hanging off. Bring your shoulder off the mat slightly so you are in a crunch position. Bring one knee in towards your chest, then slowly switch legs to complete one repetition. If you feel any pain in your lower back, do the exercise with legs slightly higher in the air, knee bent. If pain doesn't dissipate, discontinue this exercise.