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Your lower stomach is one of the hardest places to tone and get flat. Because of this, lower stomach exercises are a very important part of
getting a flat stomach. Most lower stomach exercises involve the movement of your legs because they are directly linked with your lower
stomach. That is why one of the most effective lower stomach exercises is running and other cario related exercises. Not only will
this increase your heart rate and burn extra fat, but it will also tone your lower stomach.
About Your Lower Stomach
The lower ab region starts beneath the navel, everything above is thought of as the upper ab region. Your lower stomach is a difficult place
to get flat because there is more fat around this area than any other part of your stomach. You cannot use stomach exercise alone to flatten
your lower stomach, you need the lose the excess fat or all of the exercise in the world won't make it look that much better.
Lower Stomach Fat
You lower stomach is where excess fat starts to build first. So naturally, it is the last place where you will lose it. This is the most
challenging part of getting a flat stomach. Your lower stomach area can be toned so that the muscles don't sag and they better support the
weight that is on them. This will make it look somewhat better, but you need to lose the extra fat around your lower stomach or you won't
have a completely flat stomach.
For exercises that cover your entire stomach, go to the Abdominal Exercises page.
Lower Stomach Exercises
Below you will find some lower stomach exercises that primarily use the muscles of your lower abdomen. Remember that you need to be smart
with exercises because you don't want to do it improperly and hurt yourself, or do it incorrectly and be wasting much of your time. There
are tips that need to be kept in mind to maximize any exercise that you are doing.
Reverse Crunch
- Lie on the floor and place your hands at your sides touching the floor. You will not be moving them.
- Bring your knees up, keeping your feet together, torwards your chest until they reach a 90 degree angle.
- Reach your legs up torwards the ceiling while contracting your abdominal muscles.
- Lower your legs and repeat for 10-12 reps.
Try to use your leg muscles as little as possible and allow your lower ab muscles to do most of the lifting.
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Vertical Leg Lift
- Lie on the floor and place your hands at your sides touching the floor. You will not be moving them.
- Simultaneously lift your legs, keeping them straight, until they point to the ceiling, while slightly lifting your chest up and torwards your legs.
- Lower your legs and repeat for 12-15 reps.
Keep your legs straight at all times and try to keep them together. Your lower ab muscles should be doing the lifing. Remember it's not about getting through the reps, but about going through the process and doing each repetition thorougholy.
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Alternating Leg Walks
- Lie on your back and place your hands under your butt.
- Contract your lower ab muscles and lift your right leg up slowly until it reaches a 90 degree angle.
- The slowly lower it back down without letting it quite touch the floor while at the same time raising your left leg as previously done.
- Do this continuously while alternating legs about 8 times a piece.
It's important to not let your legs touch the ground. Keep them elevated just off the ground. Do this slowly and focus on letting your lower ab muscles do the work.
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Elevated Sit-Up
- Lie on your back and bend your knees and place your legs together, on top of a nearby bed or chair.
- Put your arms crossed and flat on your chest, touching the opposite shoulders
- Pull your upper body up and off the floor until your chest touches your knees.
- Lower yourself back to starting position, and repeat the process.
- Reps are based on your conditioning. Start with 15 reps and 3 sets, move that number up or down depending on your current level.
The elevated sit-up differs from the traditional sit-up in that your legs are elevated off the floor. This forces your lower stomach
muscles to carry most of the burden to get your upperbody off the ground until your chest touches your knees.
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Reminders about Lower Stomach Exercises
Just remember that it is the process that is important, and not just getting in as many reps as you can. It will do little good if you hurry
through just to do as many as you can. Take each rep slower and with more control to get the maximum effect of the lower stomach exercise.
For some more in-depth exercises with an exercise ball, visit the Exercise Ball Workouts page.
Final Thoughts
Your lower stomach muscles are not the easiest place to exercise or tone, but it can be done with commitment and patience. Remember that it
take more than just exercise to get your lower abdominal muscles looking great. You need to first lose the fat that gathers and surrounds
them. But once you take the steps on this page, you will have a great looking lower stomach that you can't help but show off!
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