Tone your lower abs
March 23, 2009
Men and women alike want to have a sexy, flat stomach with well defined abdominal muscles. When most people join a gym, it is because they want to work on their abdominal muscles (abs). You can just as easily perform abdominal exercises at home. Here are some abdominal exercises that will help firm and tone those hard to manage lower abs.
To perform an abdominal barbell rollout, take a barbell and place it in front of you. Position your body in a kneeling position as if you were getting ready to do a pushup. Grasp the barbell with your hands a shoulder width apart. Roll the barbell out in front of you so that your body is lowered to the floor. Do not let your stomach touch the floor. Roll the barbell back towards you to lift yourself back up into a kneeling position.
A V-Up raise begins by lying on your back on the floor. Simultaneously raise both legs and both arms into the air in a V-position. Your shoulders should be raised off the ground and your back should be straight. Inhale while raising your body and exhale when you lower it.
Ride a bike in the air. Lay on your back. Bend your knees and raise them to a ninety degree angle in the air. Place your hands behind your head with your elbows bent. Reach your right elbow across your body towards your left knee. At the same time, extend your right leg. Return to your starting position and alternate with the other elbow and leg. As you speed up your legs will look as if you are riding a bike.
This next exercise is a bit difficult for beginners and can cause strain on your back if you do not hold in your abs properly. Make sure to draw your stomach in towards your body throughout the exercise. Lie on your back with your legs fully extended. Raise both your legs off the ground from your hips at the same time. Slowly lower them without touching the ground. Hold each pose for a few seconds. To alleviate the strain you may need to pulse your legs as you lower them.
A twisting leg raise starts off on your back. For support, put your hands under your rear end. Extend your legs and twist your hips a little to the right. Bring your legs up to a position that is vertical above your hips. Lower your legs and exhale. Now twist to the left and repeat.
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