Lower Ab Exercises  

Every person wants a set of flat and toned abs that gives you great figure. Many people spend a lot of time doing exercises that does not cause any difference to the abs or do them wrongly ending up causing a lot of damage to tendons or muscles in the lower back or the abdomen. 

There a number of exercises that pressurize your lower abdominal muscles and burn adamant fat accumulated at that spot. While doing these exercises you would feel pressure on the muscles of your lower abdomen, you can then be assured that you are doing some productive exercises. 

Alternate leg lifts 

·         Lie on the floor with your hands placed under your buttocks. 

·         Your palm should face the floor. 

·         Breathe in and breathe out slowly. Now, tense your abdominal muscles and your thighs. 

·         Raise your right leg to 45⁰ from the floor. 

·         Hold it at that position for 15 to 20 counts.  

·         Bring the leg back to normal position slowly. 

·         Repeat with the left leg. 

·         You can do a repetition of 15 per set 

Double leg lifts 

This exercise is similar to alternate leg lift and varies only in lifting the legs. You have to lie in the same position as in the above exercise, placing your hands under your butt. 

·         Now lift both the legs from the floor so that they make 45⁰ with the floor. 

·         Stay in this position for 15 to 20 seconds. You can do 2 to 3 sets of 15 reps each. 

·         Always ensure that you feel the pull in your lower abs and thigh area. You have to increase the time and reps as you continue practicing. 

Hanging Legs Raise 

Hanging leg raise is classified among the best lower ab exercises. This exercise helps you to give a lot of pressure to your lower abdomen burning more calories. 

·         Stand below the abs bar that has hanging straps. 

·         Hold the straps and stand comfortably so that your back and shoulders are supported properly. 

·         Now lift your legs slowly towards your chest. Your entire hip region should be raised so that you curl up completely. 

·         Come back to the original position. 

·         Do this exercise slowly and make sure that you do not overstrain your muscles. 

Scissors 

·         Lie down on your back with your hands on your butt.  

·         Lift your right leg straight so that it is about 60⁰ from the ground. 

·         Now raise the left leg simultaneously lowering the right leg. 

·         Continue doing the scissor action counting till 30. 

·         Now you can rest for a while. Repeat the exercise at least 4-5 times. 

Though simple this exercise gives a lot of workout to the lower back and abdominal muscles. 

Some other exercises that help you to work out the lower abs are enumerated below. 

1.     Alternating leg walks. 

2.     Double leg circles. 

3.     Ball knee crunches. 

4.     Abdominal dragon flags. 

All the abdominal exercises should be done slowly; quick movements may cause damage to your muscles rather than doing the opposite. 

Always take the right diet and increase water intake when you want to get great looking abs.