The lower abdominal region, or muscles of the “core” area, tends to be especially resistant to toning efforts, particularly in women. Aerobic conditioning is important because it burns the fat that layers muscles. In addition, engaging in regular, effective strength training exercises that work all abdominal complex muscles is essential for flattening that stubborn pouch. The best exercises effectively work the major muscles of the lower abdominal region, including the lower rectus and transverse abdominis muscles and the external obliques.
Reverse Crunch
This is a superior exercise for the lower rectus abdominis or the long muscle that stretches from the chest to the pubis. To perform this exercise, lie on your back with your knees bent and feet placed firmly on the floor. You may place your hands on the floor or gently behind your head. Bring your knees up toward the chest and bend them at a 90-degree angle, parallel to the floor. Contract your abs and lift your hips off the floor in a very small, controlled movement. Lower and repeat 12 to 15 times. For optimal results, complete three sets of this exercise.
The Captain’s Chair
There are very few good abdominal exercises that can be performed using gym equipment, but the captain’s chair is one of them. This exercise is effective for working the rectus abdominis. Lift yourself up on the chair, forearms resting on the chair pads, legs dangling beneath you. Slowly, in a controlled and deliberate fashion, lift your knees in toward your chest. Return them back to the starting position and repeat. Concentrate on contracting the abdominal muscles and focus on using them to pull your knees to your chest. Repeat 12 to 15 times. Complete three sets of this exercise.
Alternating Leg Walks
This exercise is beneficial for the rectus and transverse abdominis muscle. To perform this exercise, lie on your back and extend your legs up perpendicular to your torso with the knees slightly bent. Place your hands gently behind your head for support. Contract your abdominal muscles and raise your torso up until your shoulder blades leave the floor. Do not pull on your neck. Keep your legs in a fixed position and slowly lower one leg until it is almost touching the floor; keep the other leg static. Return and repeat with the opposite leg. Repeat with alternating legs until you have completed 12 repetitions. Do two to three sets of this exercise.
