The lower abs present a problem for many people. For genetic and lifestyle related reasons fat tends to accumulate in the lower stomach area and many of us find it difficult to shake it off.
If you too wish to tone your lower abs and don’t know how, I include several killer lower abs exercises on this page which can help you to flatten that pooch.
Toning the Lower abs vs. burning off lower abs fat
Before you begin doing endless sessions of lower abs workouts, you need to bear in mind that these exercises will not help you to burn off the fat from that area. Spot far reduction is a commone workout myth and is simply not true. You can’t low fat from a specific body part. You shed flab from your entire body in general according to your genetic makeup.
If you really want to burn lower belly fat, you will need to spend some time doing fat burning workouts and make sure to eat right. However, you can do a lot of toning exercises for that area and this is what I’m going to show you right now.
One of my favorite exercises to tone the lower abs is the reverse crunch. This is an exercise which can be done easily on a workout mat or a carpet at your home.
You begin the reverse crunch by lying flat on your back with bended knees and feet slightly above the floor.
The movement is to contract the stomach muscles and to bring the knees back towards your chest. Don’t use the legs muscles to help the movement. Make this strictly an abs workout.
A slightly more difficult version of this exercise is to raise your feet into the air with knees slightly bent so your legs are at a 45 degree angle. Then, you bring your knees toward your chest in one swift motion. Your abs will crunch automatically and you will feel them strain like crazy.
To do the scissors belly exercise, you lie flat on your back, then raise both legs 4 inches off the floor and keep them straight.
You then begin to rotate them in a scissors like motion, one foot going above the other in a swift motion, all the while using your abs muscles to keep your legs in the air.
A word of caution: you have to keep your lower back pinned to the floor to avoid harming it. Concentrate on your abs to not arch your back.
A different exercise similar to the scissors is to draw imaginary circles in the air with your feet. You lie on your back, with your legs slightly off the floor. You then start moving your feet in a circle. Your lower abs will strain like mad with this workout.
Double Leg Lifts
Lie down on your back. Using your abs muscles, lift both of your legs straight into the air until they’re vertical. Hold that position for a few seconds. Lower your legs slowly down but don’t let them touch the floor. That’s 1 rep. At first, it will be difficult for you to do a lot of repetitions, but soon enough, you’ll feel your lower stomach muscles getting stronger and be able to do more.
The Captain’s chair is one of the most effective lower and upper abs workout machines. It works entirely on your bodyweight and so the resistence is provided by you and will always be a challenge to your stomach muscles.
The picture you see is of the Power Tower exercise equipment which includes a Captain’s Chair along with other exercise capabilities.
You can find it on Amazon here: Power Tower, or find another brand of Captain’s Chair or just use the one at your local gym.
In the picture you see the starting position of the exercise. You then bring both knees up towards your chest in a slow motion.This creates a massive tension on your abs.
If you have a gym membership or can find the place for this kind of equipment at home, make the Captain’s Chair a regular part of your workout.
Hanging Bent Knees Raises
One of the advanced lower abs workouts is the hanging bent knees raise. It not only requires a great deal of abs strength but upper body strength in general.
You grab a bar over your head with straight arms and slowly raise your thighs and bend your knees until you’re at a similar starting position as with the Captain’s Chair.
Slowly raise your knees toward your chest. You don’t need to move a lot. Try to do this while keeping your back straight.
Return to the starting position while keeping your knees bent. This will keep the tension piling up in your abs.
A harder variation of this exercise is the Hanging leg raise.
One thing you need to watch out for in all the lower belly workouts is to not arch your back. This can induce back pain and trouble down the road. Make sure to use the abs to keep your back straight.
The exercise I’ve outlined will help you tone your abs for sure. However, until you burn off the fat with the right workouts and the best nutrition for you, the results will be limited at best. So, make use of the other articles in this website and do your workouts dilligently and you will see results.