Exercises For The Lower Abdominal Muscles

Pelvic Tilt

Begin a pelvic tilt by laying on your back on the floor or an exercise mat. Bend your knees and plant your feet on the floor about hips-distance apart. Raise your buttocks off the floor and hold for two seconds, then slowly return your buttocks back to starting position. Make sure your neck muscles are relaxed during this exercise and that you feel your lower abdominal muscles getting worked. Repeat the lift-and-lower motion for 15 to 30 repetitions, depending on your comfortable level. Rest briefly, and then repeat for a total of three to four sets.

Leg Lifts

For a proper leg lift, lay flat on the floor or an exercise mat, facing the ceiling and tucking your hands beneath your backside. Lift your legs so they are perpendicular to your torso, with your feet directly above your hips. Tighten your abdominal muscles and slowly lower your legs until your feet are a few inches from the floor. Hold for one second, and then slowly raise your legs to the original position. Do this lift-and-lower motion for between 10 to 30 repetitions, depending on your comfort level. Rest briefly, and then repeat for a total of three sets.

Reverse Crunch

This popular lower abdominal movement is essentially the exact opposite of a regular crunch. Begin by laying flat on the floor or an exercise mat, with your arms resting alongside your body, knees bent and feet lifted roughly 6 inches off the floor. Flex your abdominal muscles and keep them tight while bringing your knees slowly in toward the chest, lifting your backside off the floor. Slowly lower yourself back to the original position and repeat this movement for 15 to 30 repetitions. Make sure your abdominal muscles are doing the work and that you aren't rocking your body to lift and lower your legs. Rest briefly, and then repeat the movement for a total of three to four sets.