The Best Lower Ab Exercises Revealed!

If there was just one area on your entire body that you could change, what would it be? If you are like the majority of clients I have worked with over the past 17 years, it would be the lower portion of your abs (around your belly button level). Droves of lower ab bulge sufferers have come in to see me, begging me to help them flatten their lower abdominals. Before I show them actual exercises to help them, I clarify a couple of points first. First of all, there isn't actually a section of your body which is "the lower abs". Instead, the entire "six pack" region is made up of one muscle which is called the rectus abdominis. The rectus extends the whole length of the front of the abdomen. Whether or not it is possible for a particular exercise to train just one region of the rectus is a highly controversial issue amongst fitness gurus. Let's put an end to this controversy once and for all! The truth is that you can't isolate just one part of the rectus with an ab exercise but research has shown that it is possible to put greater emphasis on a certain area of the rectus depending on your exercise choice. Researchers came to this conclusion by using EMG studies which study muscle fiber activity. What they found was that ab exercises which primarily use hip flexion (i.e. knee raises) activated the lower part of the rectus more so than exercises which involved trunk flexion (i.e. sit-ups). Before we go any further, let me give you a brief definition of what a "hip flexion dominant" exercise is: Hip Flexion (Lower Ab Exercises) - Hip flexion dominant movements involve bringing your thighs towards your trunk. These movements primarily work your rectus abdominis (and more specifically target the lower portion of it). For years now, fitness enthusiasts have claimed to get more soreness in the lower portion of the abs when performing hip flexion dominant exercises. The scientific studies I just mentioned support this claim. Okay, now let's get on with the good stuff! The following ab exercises are some of my favorites and are the most beneficial lower ab exercises. I have listed from easiest to most difficult with a detailed description so you can perform them with ease. Low Ball Pull In- Start in a push-up position with your feet on a Swiss Ball. Do not let your hips sag. Pull your knees in directly towards your chest while maintaining a neutral spine. Contract your abs. Extend your legs until they are straight and in the starting position. Repeat. Hanging Knee Raise- Grasp a chin up bar with an overhand grip. Initiating movement with your abs, raise your knees up until they are almost touching your chest. Return until your waist, hips, and knees are extended and vertical. Repeat for the prescribed number of reps. Rocky Abs- Lie on your back on a bench. Reach above your head and grab onto the underside of the bench to brace yourself. Lift your legs up until your hips (and legs) are at a 90 degree angle with your torso. Now lift your hips straight up, bringing your feet towards the ceiling. The starting position of this exercise will be when your head, shoulders and UPPER body are the only parts on the bench. Lower legs so that they are parallel to the floor while keeping hips off of bench. Return to starting position and repeat desired number of reps. Try some of these lower ab exercises today and be on your way to stronger, sleeker lower abs tomorrow! Although these exercises are not easy I can assure you that they are extremely effective and with a little determination you too will have a well-developed six pack in no time.