The lower ab region is the lower part of the rectus abdominis muscle which starts up by the chest. Exercises that target your lower abdominals are done with the involvement of your legs. They come towards the body in a straight or bent position. This also recruits smaller, internal muscles known as the hip flexors. Good lower abdominal exercises are ones that are done with proper form. You can use the weight of your body and additional fitness gear to execute these.
Bicycle Kicks
Bicycle kicks work your lower abs, upper abs and obliques in one motion. Your obliques are the muscles found on the sides of your ribcage. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing your hands on the sides of your head, raise your shoulders off the floor. In a steady cycling motion, bring your left elbow and right knee toward each other while extending your left leg. Quickly reverse directions and bring your right elbow and left knee toward each other while extending your right leg. Continue to go back and forth in a smooth fashion until you’ve done 15 to 20 repetitions.
Abdominal Pulll-ins
Abdominal pull-ins require an exercise ball and they work your lower and upper abs simultaneously. Place your lower shins on the ball and your hands shoulder-width apart on the floor. Once into this position, lift your hips to form a straight line from your shoulders to your heels. You should now be in a push-up position. Steadily move the ball toward your head by rolling it on the floor. Once your knees are by your chest, squeeze your abs forcefully; extend your legs back out and repeat 15 to 20 times.
Jack Knife Maneuver
Jack knife maneuvers are also known as V-sit-ups. Lie face-up on the floor with your legs straight and arms fully extended behind your head. In a steady motion, lift your shoulders and legs off the floor and move your arms forward. While balancing for a second on your butt, try to touch your toes with your hands. Slowly lower yourself down and repeat for 15 to 20 repetitions. When lowering, stop your shoulders, arms and legs just short of the floor.
Decline Crunches
Decline crunches are performed on a decline bench. Lie on the bench with your lower shins hooked under the padded support and your hands placed on the sides of your head. In a steady motion, lift your shoulders off the bench and move your upper body slightly forward. Forcefully squeeze your abs, slowly lower and repeat 15 to 20 times. To make this exercise more intense, hold a medicine ball straight above your chest and push it towards the ceiling when you rise up.
