Your lower abdominal muscles (in the area below the navel) do not exist in a vacuum. Your lower abdominal muscles are part of a series of muscles, which also includes the upper and oblique abdominals. It is not possible for you exercise the lower abdominals without also exercising the other muscles in the abdominal series; however, you can perform exercises that concentrate effort into working the lower abs.
Consider the function of the lower abs: contraction of the lower abs raises the pelvis up towards the rib cage. When you lie on your back to perform a reverse abdominal crunch (which is one of the best exercise for working the lower abs), you are using your lower abs to raise your legs and hips up off the floor. In contrast, contraction of the upper abs brings the ribs down toward the pelvis, like when you lie on your back and raise your shoulders off the floor for an abdominal crunch.
The key to a toned and flat lower abdominal region is diet and aerobic exercise. There are also some specific exercises for working lower abs that you will learn here.
Human beings are creatures of habit. We have a tendency to repeat the same exercises workout after workout, hoping to see results. This is a bad idea, because the human body becomes accustomed to the stresses and movements and becomes “energetically efficient,” preventing you from burning as many calories as you should. For example, if you run on a treadmill 3 days in a week without any variation in the duration of your workout or the speed or incline at which you work out, you will burn progressively fewer calories at each of the 3 workouts as our body becomes used to the stress you put on it. In order to see results, you have to change at least one of the factors (duration, speed, or incline).
Following the same exercise regimen day after day is not only boring, it leads to exercise plateaus and diminished results. Therefore, mix it up! When you are at the gym, instead of always running for 45 minutes on a treadmill, use an exercise bike for 30 minutes and a stair climber for 15 minutes. Try swimming one day and weight training the next.
What does this have to do with working the lower abs, though? For one thing, changing up your exercise routine stimulates fat burn, which helps your lower abs to become more visible. You want to consider your body as a whole rather than just a waistline. Don’t make the most common mistake of people wanting a flatter stomach—continual repetition of only abdominal exercises.
Exercises for working the lower abs often involve several muscle groups in the lower body, specifically the gluteals (the muscles in the hips and the buttocks), quadriceps, and calves.
As a result, you burn more calories and more body fat. Strength training focused on the muscle groups in the back and shoulders will also help boost your metabolism, which is critical to reducing your percentage of body fat.
The following exercises are good for working the lower abs:
1) The Plank: This exercise works the lower abdominal and lower back muscles. Get down on all fours on the floor or an exercise mat. Place your weight on your elbows, which should be located directly underneath your shoulders. Extend your legs behind you as far as you can, keeping your toes on the floor. Lift up your hips until your back is completely flat, and then lower your hips back down to the mat. Do 15 to 20 repetitions of this exercise (as this is a particularly strenuous exercise, you might find it easier to start with 8 or 10 repetitions and gradually build up to 15). This exercise is very good for working your hips, thighs, and abs.
2) Reverse Crunch: This exercise is really focused on working the lower abs. Lie on your back with your hands to your sides. Lift your legs straight up in the air. Exhale while bending our knees and curling your lower body down toward your chest. Inhale while slowly lifting your legs back up to their starting position. Remember to keep squeezing your abs while doing the reverse crunch. Repeat 15-20 times.
3) Lying Scissors: This is another exercise good for working the lower abs. Lie on your back. Position the palms of your hands under your lower back. Stretch your legs out. Exhale as you raise one leg (keeping the knee slightly bent) up into the air and inhale as you lower the leg back to the floor. Repeat with the other leg. Do this 8 to 10 times with each leg.
These exercises will help you achieve results in your lower abdominal region if you perform them consistently, I also strongly recommend you to get a copy of the Truth About Abs ebook, if you want to get the best results.
