How to Work Out the Bottom Abs
Getting your lower abs toned up can be a challenge. While crunches and other exercises will do a lot for the upper abs, in order to work out the lower abs you will need to perform movements designed to isolate them. Once you have an effective range of exercises that focus on your lower abs, simply implement them into your normal workout routine to keep the abs in check.
Instructions
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Hang from a chin-up bar with your arms and legs slightly bent. Slowly raise your knees to your chin or chest, or as high as you can comfortably raise them. Lower them back down, then repeat. Perform around 20 repetitions of this exercise.
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Lie on your back as you do when you perform crunches. Place your hands palm-down on the floor near your hips. Bend your knees toward your chest, then scoop your feet down toward the mat. Extend your legs out as far as you can, then bend your knees back up. Your feet should be making a rough circle when looked at from the side. Do this 10 times, then reverse the movement and do another set.
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3
Lie on your back. Spread your arms out to the sides, palms up. Extend your legs straight up so they are making a 90 degree angle with your upper body. Lower your legs to the left until either they touch the ground or your right hand begins to come up, then raise your legs back to center. Do this again, but to the right -- 20 reps should be sufficient for most people.
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Lie flat on your back with your arms at your sides. Raise your legs until they form a 90 degree angle with your body, then lower your feet 6 inches and count to 10. Lower your feet another 6 inches and count again, until your feet are just barely floating over the mat. Raise your legs back to center and repeat. Try to keep your legs straight to maximize the effect.
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Tips & Warnings
To prevent injury, always speak with a physician before introducing new workout habits into your life.
