How to Target Lower Abdominal Muscles With Leg Lifts

The older we get, the more those lower abdominal muscles begin to sag. For the younger crowd the lower abs are not always a target area, but those experienced in life, they are a problem spot. Working the lower abdominal muscles is never pleasant and often painful. It requires time and a dedication to fight through the pain. Even though the rewards are not also immediately noticed, you'll end up with a well-sculpted core.

Difficulty: Moderately Challenging

Instructions

1. Working the lower abdominal muscles means one thing: painful leg lifts. Decide which ones are possible and which ones are simply too difficult. This will help avoid any giving up.

2. Lay on the floor facing the ceiling. Begin with your legs straight, resting on the floor. Slowly lift both legs off the ground about 6 inches. Hold for a count of three to begin with and then lower the legs back to the floor. To really crank up the movement, make the three count a five count.

3. Remain on the floor in the same position as in step 2. Lift the legs up about 1 foot off the ground. Bend them at the knees and draw them into the stomach area without lowering the legs. Straigthen out the legs and repeat the move. Do eight repetitions for three sets.

4. Sit up on the floor. Place your hands on the floor beside the hips about 6 inches away. Lift the leg with the knees slightly bent. Lean back about 1 foot using the hands as a brace and support. At the same time, kick the legs straight out, making a rocking motion with the legs and upper body both moving away from the core in one movement.

5. Using step 5, instead of kicking straight outward from the body, kick the legs left and then right. Keep the upper body moving straight backward.

Tips & Warnings

• Lower abdonmial workouts can cause pain in the lower back. If there is pain, stop the movement.

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