Often exercise routines for the stomach neglect to work individual abdominal muscles in addition to working them as a group. A targeted lower abdominal workout, for example, is often needed for individual attention to the lower abs in order to develop them to the full potential.

There are many exercises designed specifically for working the lower stomach muscles. Before beginning these, be sure to consult with a professional and make sure to include a warm up to avoid injury.

Lower Abdominal Workout Exercise #1 : Crunchless Crunch

The crunchless crunch sounds simpler than it is. When done properly, this can be a difficult but effective exercise for toning the lower stomach muscles.

The muscles used in this exercise are not used often and it may take some getting used to in order for it to work.

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The goal is to try to pull the belly button inwards toward the spine. Lie on the stomach on a flat surface or kneel on all fours, whichever is most comfortable.

Relax and the let body become as fluid as possible. Using only the stomach muscles attempt to pull the naval in towards the spine.

Hold for a period of ten seconds. If ten seconds is simple, increase the time.

The position should be held until it can’t be felt or it feels like other muscles are doing the work, once this is achieved, released the contraction.

Lower Abdominal Workout Exercise #2 : Alternating Toe Touch

For this exercise, lie on a flat surface, such as the floor, and use an exercise mat or towel to support the spine.

While lying flat, the feet are put into the air. Use the stomach muscles to lift the shoulders off the floor with the right arm extended. Touch the toes with the right hand and then lower back to the starting position.

Repeat using the left arm extended to touch the right toes.

During this exercise, the knees should be kept in alignment and a space should be held open between the chin and chest to insure that the stomach muscles are doing the work.

Lower Abdominal Workout Exercise #3 : Sit-Up Hold

Remain on the floor for this abdominal exercise. Place the hands behind the head and bend the knees while keeping feet flat on the floor. Elbows should not be seen, keep them behind not beside the head.

Lift the shoulders off the floor using the lower abdominal muscles. Hold the position for at least ten seconds or even longer if ten is too easy. Do not use the arms or neck to help lift, make the stomach muscles do the work.

Hold for ten seconds and then repeat.

Lower Abdominal Workout Exercise #4 : Lower Back Flatten

This exercise is an evolution of the sit-up hold. It starts from the same position – flat on the floor with bent knees and flat feet.

In this exercise the goal is to push the lower back into the floor, closing the natural gap that is created by the curve of the spine. This should be done using the stomach muscles, not the legs.

The pelvic area may rotate which is not wrong as long as the stomach muscles are doing the work.

After getting the back pushed down to the floor, hold for ten or more seconds, the time held will gradually build as the stomach muscles strengthen.

This entire lower abdominal workout should take no more than about 10 mins and should be performed about 3-4 times a week for the best results.  

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An abdominal workout is an important part of any fitness routine. They strengthen and tone the abdominal muscles, sometimes referred to as the core, and they make the body lean and physically attractive.

In addition to the abdominal exercises here, a proper diet is required to obtain the best abs possible. For the best results, the abdominal workout should be done 3-5 times weekly with repetitions increased as the body adjusts to the current count. 

As with any fitness program, consult a professional before starting and always do warm-up exercises before starting to lessen the chance of injury.

This abdominal workout is designed for beginners and is a good lower abdominal workout.

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Abdominal Workout Exercise 1 : Pelvic Tilt

Lie on your back, use a towel or mat for cushioning. Bend the knees and keep feet flat on the floor approximately hip width apart.

Relax the head and neck muscles with your hands by your side. Contract the abdominal muscles pulling the belly button in towards the spine, while doing this lift your pelvis off the floor and hold for three seconds.

Slowly return to the starting position. Repeat ten to fifteen times.

Note that the key to the pelvic tilt is to hold the abdominal muscles tight while lifting the pelvic off the ground. The movement should be a slow, deliberate movement.

Abdominal Workout Exercise 2 : Knee Raises

Starting again from the lying down position with your knees bent and your feet flat on the floor, keep the back pressed into the floor.

Relax the head and the neck and put your hands by your side. Using slow movements, concentrate on contracting the abdominal muscles as you bring one knee in as far as it can go, stop at the top and hold the position. 

Repeat on the other leg. Once both legs are back at position, you have completed one rep. Try to do 10-20 reps.

Abdominal Workout Exercise 3 :Reverse Crunches

While lying on you back, press your back into the floor. Relax your head and neck and put your hands by your sides with your palms face down. Bend your knees to 90 degrees.

Next, focus on contracting the lower abdominal muscles as you raise your hips upwards towards your ribs, very slowly lifting the tailbone off the floor in a curved motion.

As you complete each rep your legs will wind up reaching towards the ceiling. Lower the hips back to the starting position. This counts as one rep.

The key to the reverse crunch is to make the abdominal muscles do the work and not the legs. Don’t stop and rest at the end of the rep, keep moving to keep the muscle working; however, don’t rock the body or move so fast that momentum takes over and does the work.

This is a good abdominal workout for beginners that will work the abdominal muscles. It should be done at the least three times a week. Pay attention to your body, when the exercise becomes to easy it is time to either increase the reps or move onto an intermediate routine.
 

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Just like any other muscle group, lower stomach exercises are needed to target the area below the mid-section. The stomach muscles are often the most stubborn muscles to get flat and in shape, however, they are the muscles that most people want desperately to be flat and flattering.

Exercise and a proper diet can help to get the stomach muscles in tip top shape. However, the one mistake most people make is in focusing only on their midsection.

The reality is that no matter how taut the midsection of the abdomen is there can still be an unsightly bulge in the lower stomach area, so these lower abdominal muscles must be targeted in order to see maximum results. Read the rest of this entry