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If you want flatter lower abs, you should know that your upper abs and lower abs require different exercises if you are building muscles, but not if you're just toning them.
If you are looking to just tone muscles, then any good group of exercises aimed at the abdominals will deliver the results you need. Of course, you have to do them properly.
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Also, doing too many, too soon, is not a good idea. Avoid straining, especially the neck and lower back. You can permanently injure your spine if you aren't careful.
Body building can be quite different from normal exercising. Building aims at isolating the upper and lower abdominals causing development in different areas.
However, some instructors caution against too much lower ab concentration. They claim that this, also, is a formula for back fatigue and strain, and it doesn't give you enough isolation to make a difference in specific muscle definition.
The following are some good general low-impact exercises for the abs, which are easy on the lower back and spine.
1. Easy Lower Ab Exercise #1
Sit with your legs extended out to the width of your shoulders. Keep feet pointed up and arms out to your sides, at chest level. Tuck in your abdominals and lean to touch each foot, using the opposite arm, one at a time.
2. Easy Lower ab Exercise #2
Sit with your legs extended in front of you, about your hip width apart. Your toes should point up and keep your knees slightly bent. Pull your abdominals in towards your back. Extend your arms in front of you at chest level, as if you were sliding your arms across a smooth surface. Keep your shoulders relaxed.
3. Easy Lower Ab Exercise #3
Sit on floor with legs bent to the left, right foot near left knee, in a comfortable position. Hold your left shin with left hand, and extend right arm overhead. Look up to the right and gently stretch to the left. Switch sides and repeat the exercise. This is a Yoga move.
If you are body building and need to specifically target the lower abs, here is an excellent exercise, guaranteed to give you results:
- Lay on the ground, legs straight, with hands tucked under your bottom.
- Tighten abdominal muscles. Keep head and lower back on the floor.
- Raise your legs arcing back to a 90 angle, making an "L" shape of your body. Try not to lock your knees. Focus on your ab muscles, instead.
- Don't raise your back off the floor. Lower the legs slowly and repeat.
- As you gain strength in those abs, you can stop just before your feet touch the floor and do it again.
These will all work to give you flatter lower abs, and they won't hurt your neck or lower back. Remember, safety should be the first consideration in your workout routine.
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Can't seem to get rid of stubborn lower belly fat? Need the best lower abs workouts
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If you need some lower abs workouts that you can do in the privacy and comfort of your own home, here are some exercises that don't take any expensive equipment or immense time investments.
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If you want to get great lower abs, you just need to learn the answers to these three questions:
- How do I work my abs?
- How can I choose the right foods for exercising?
- How can I ensure a good cardio workout?
One thing to know is that your abdominals are a connected group of muscles, not distinct muscles as commonly thought.
Some experts believe that, because of this, there isn't much reason for training a specific part of the abs. This may be true, but there are some exercises that have been scientifically proven to target the lower abdominals effectively.
Which are they?
- Curls
- Crunches
- Bicycles
- Knee to Chest Stretch
Knowledge is half the battle, but being able to do them is the other half. All of these can be done in your own home, so here's how to do them.
How to do a Curl
Lie flat on the floor, bend your knees and plant your feet. Put both of your hands on your abdomen. Push your lower back against the floor while you tense your abs. Curl your body, slowly raising your head and shoulders toward your knees. Gently uncurl yourself slowly back to the floor.
How to do a Crunch
Lie down on the floor. Bend your knees and place your hands across your chest. Contract your abdominal muscles. Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time. Hold this position for a few seconds and then lower yourself.
How to do a Bicycle
Lie flat on the floor. Rest your hands up next to your head and bring your knees halfway up. Begin a bicycling motion with your legs. Alternate between touching your left elbow to your right knee and your right elbow to your left knee and repeat.
How to do the Knee to Chest Stretch
Lie down and bend your knees and keep your feet flat, just like a curl. Pull one of your knees as close to your chest as is comfortable, you can use your hands if you need to. Keep that position for about ten seconds. Slowly lower your knee, and put your foot back on the floor. Repeat with your other knee. Rest for a moment and then repeat the exercise.
Try each of these on alternating days of the week, and don't worry if you miss a day here and there. Complete 5 to 10 of each, and when that's a breeze, try a few more. Go as slowly as you need to - rushing could lead to injury.
A healthy, low fat diet is an important part of the fitness process. Eat plenty of whole grains, fruits and vegetables, and lean proteins. Avoid fatty foods and processed grains.
A good cardio workout is just as important as lower abs workouts. Walking, bicycle riding, running, jogging, and aerobics are all great cardio exercises which will make your body respond better to the other, targeted, ab exercises.
A complete exercise program has many elements to it. Eat the right foods, do regular cardio workouts, and targeted lower abs workouts. Sooner than later, you will have the abs you want.
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