The lower abdominal muscles are more difficult to define, since they are the deepest core muscles. That’s why it is so important to focus on the right abs exercises and nutrition.
Here are the best exercises for your lower abs:
Planks
Doing plank exercises is a great way to maintain a stability of your entire core, using your own bodyweight. This is exactly what the core muscles are supposed to do, and prevent back pain. Add leg movements to make a plank even more challenging.
High Chair
This exercise is simply great to strengthen the lower abs, because it activates the muscle from the bottom up. To perform this exercise the right way it’s important not swinging back and forth. Just stabilize your spine as you pull your knees towards the chest. Press your back against the pad and use your abs to raise your legs and knees.
Stability Balls
Use the stability ball to burn the lower abs. Lie down, put your feet over the ball and release the pelvis and start doing crunches. It is important to find the spine’s neutral position, to avoid back pain.
Scissors
This is another very effective exercise for the lower abs. Lie on your back and put your arms at your side. Then pull navel into the spine; lift both legs up at once until they are perpendicular to the floor; slowly lower your back down. Do not let your back arch up off the floor. Add a scissor kick vertically and horizontally up a few inches. Your legs should stay straight and move up and down or side to side and crisscross each other.
Leg Raises
Leg raises are great for the lower abs. Although it seems to be very simple to do it, actually it can be really tough. Make this exercise more challenging by adding weight by holding a dumbbell in between your feet.
Knee Tucks
This exercise targets your lower abs and shoulders. Start in a dog pose. Lift your left leg up in the air behind you as high as you can. Begin to tuck your right knee in towards your chest as you slowly come forward with the rest of your body. Slowly reverse the movement to return to the starting position.
Dead Bug
This exercise is great for beginners and for those with a weak core. Lye on your back with your hands reaching up or by your side. Bring your knees up forming a 90-degree angle. Start the exercise by extending one leg – straighten the knee and hip. Maintain this position for a few seconds, switch legs and then repeat.
Boat Pose
The boat pose is a top core strength pose in Yoga. It is a very effective core strengthener which activates your power center. The move also helps engage your abs and other core muscles, strengthening the abdominals, hip flexors and quadriceps, as well as targeting the back muscles.