These exercises target the lower abdominal muscles and can help strengthen and tone that area:
- Pulse-ups: Lie on your back with your hands under your buttocks. Lift your legs until they are perpendicular to the floor. Keeping your legs straight, raise your hips a couple of inches off the floor and hold for a moment before lowering. Repeat 12 to 15 times.
- Reverse Crunches: Lie on your back with your arms stretched out to the sides for support. Lift your legs and bend your knees so your lower legs are parallel to the floor. Tighten your abdominal muscles and lift your buttocks off the floor, bringing your knees toward your chest. Pause briefly before returning to the starting position. Repeat 12 to 20 times.
- Hanging Leg Raises: Hang from a pull-up bar with your hands shoulder-width apart. Contract your abdominal muscles and raise your legs until they are parallel to the floor, keeping your back straight and avoiding swinging. Lower your legs back down and repeat 10 to 20 times.
- Abdominal V Holds: Lie on your back with your arms at your sides. Lift your legs and upper body simultaneously until they form a 45-degree angle with the floor, balancing on your tailbone. Hold this position for 30 seconds, engaging your core muscles, then rest and repeat for a few sets.
- Exercise Ball Lifts: Lie on your back with an exercise ball between your feet. Keep your arms at your sides or under your buttocks. Lift the exercise ball off the floor by raising your legs until they are perpendicular to your body, engaging your lower abdominal muscles. Lower the ball back down and repeat 12 to 20 times.
Incorporating these exercises into your routine, along with cardio, can help you target and tone your lower abdominal area for a stronger and more defined midsection.
