Lower Ab Workouts
If you want your abs to look truly chiseled, one particular area to focus on is your lower abs. This is the lower section of your "six-pack" plus the muscles that make up your lower external obliques on either side of your abdominal region. When you work on your abs, the fat loss starts at the top of your abs, then continues downward. So, sculpting your lower abs is the final step in getting that tight and lean six-pack. Here are some effective lower ab exercises that will get you well on your way.
Lie down with your back flat on the floor. Bend your knees and lift your legs at the hips until your quadriceps are perpendicular to the floor. Your knees are bent and your feet are off the floor. Your hands are behind your head. Tighten your abs and slowly lift your hips off of the floor, pulling your knees in toward your head. When your knees reach the height of your chest, hold for about a second, then slowly lower your knees to their original position, feet still in the air. For a bigger challenge, you can keep your knees pointing straight up as you raise your hips high. This forces your lower abs to tighten and work even more. Do this around 15 to 20 reps.
Hanging Knee Raises
Grasp a pull-up bar with both hands at shoulder-width apart. Straighten your back and hang. Tighten your lower abs and raise your knees slowly until they are parallel to the floor. Lift by using your ab muscles for support and not by swinging or momentum. Hold the position for a second, then slowly drop your knees, with your abs controlling the motion. Do 10 to 20 reps. For a bigger challenge, change that to a leg raise. Instead of bending your knees, keep your legs straight as you raise them until they are waist high. Lower them slowly. As you get stronger, lift your legs even higher, to the chest level, then to the bar level.
Lie down flat on the floor. Place both hands on the floor on either side of your body, palms down. At the same time, lift your body and legs off the floor so they form a 45-degree angle, or a V shape. Your legs should be straight and steady. Tighten your abs and hold the V shape for about 30 seconds. If you are able, hold this position longer, up to two minutes. Slowly lower your legs and body, keeping your abs tight and legs straight, until your body is flat on the floor again.
Jack Knife With an Exercise Ball
Lie on your stomach and position your feet and shins on top of the ball. Straighten your legs and arms and get into a push-up position. Your body forms a bridge. Tighten your abs, and roll the ball toward your hips by bending your knees until your quadriceps are at 90 degrees to the floor. Hold for a second, then roll the ball back, straightening your legs. Do this for 10 to 20 reps.
These are just a few lower ab workouts that you can incorporate into your exercise regimen that should include cardio and weight training. Combine that with a high quality diet, and you will get that perfectly lean and flat abdomen in no time.