To tone the lower abdominal area, you will mainly be targeting the rectus abdominis. Your abdominals are actually made up of four different muscles, and each performs a different function in torso movement. The rectus abdominis is the long, flat sheet of muscle that runs vertically and is the prominent muscle you admire when people display their six-pack abs. Isolating the area below the navel involves lower body curl-ups or reverse crunches.
Reverse Lower Belly Crunches
Reverse crunches are performed by lifting the pelvis off the floor as opposed to raising the shoulders up as in regular crunches. Whether you are lifting weights or executing specific abdominal movements, proper breathing is important to achieve optimum results. Remember to exhale on the exertion portion of the movement and inhale on the release or return part of the movement.
Lie on the floor on your back and bend your knees so that your legs are in a 90-degree angle. Place your arms by your sides, palms facing down. Inhale, and as you exhale, tilt your pelvis and lift your tailbone up, curling your lower body up off the floor as you try to bring your thighs to your belly and your knees toward your forehead. Inhale as you return your hips to the floor. Try to keep your neck and shoulders relaxed and pressed into the floor as you lift the lower body. Perform 10 to 20 slow repetitions, rest for 30 seconds and repeat the set.
Abduction Leg Scissors
Lie on your back with both legs straight out on the floor and hands placed just underneath the glutes as if you were sitting on your hands. Tilt your pelvis, contract your abs and press your lower back to the floor. Lift both feet a few inches off of the ground. Breathe in and exhale as you open your legs out to the side as far as you can; inhale as you bring the legs back together. It is important to keep your lower back flush to the floor, never allowing your back to arch throughout the exercise. Perform 20 to 30 slow continuous scissor movements for two to three sets, resting in between. Tip: the lower the legs are to the floor, the more difficult and challenging this exercise will be.
Elbow Planks With One Leg Lift
Not only does this exercise strongly utilizes the lower ab area, it also strengthens the entire core, including the muscles in your lower back. Get into push-up position and lower yourself down to your elbows. Rest on your forearms and your toes, with your body in a straight line, not allowing sagging or elevation of the hips. Contract your abs and pull your belly button towards your spine. As you exhale, lift your right foot about an inch off the floor and count to 10; lower your foot and hold the plank for 10 more counts, then raise the left foot about an inch and count to 10. Rest for 30 seconds and repeat the sequence once or two more times.
