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.
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.