Top Three Lower Ab Exercise Choices

Are you stuck wearing Fat Pants or Mom Jeans? Or, really, in any other way, struggling with a bulging lower belly that just doesn’t want to shape up the way you want it to? Try my top three lower ab exercises and see if you can’t knock that pooch back into submission!

1. Six inches - This is the dreaded one that everyone shies away from, but works the lower abs like nobody’s business. And, it’s great because it requires absolutely no equipment and can be done easily from the home. Here’s how you do it. Lie flat on the floor on your back with your hands by your sides (or under your lower back for support if you need it). Then, simply lift your heels off of the floor six inches high.

Now, keep them there. And I mean, KEEP them there! It won’t take long before you feel your lower abs start to burn. Work your way up to being able to hold them in the air for thirty seconds, and then sixty seconds at a time.
To ramp up the intensity, as you keep your feet in the air, slowly spread your legs apart and then bring them back together.

2. Ball pass- You’ll need an exercise ball or a medicine ball to do this one. Luckily either one is pretty cheap.

Start out by lying on your back with your legs in the air. Put the ball in between your shins and hold it there by squeezing your legs together. Then lower your legs to the floor, and raise them back up. Take the ball from your legs with your hands, and then lower your arms over your head as you lower your legs to the floor. Bring your arms and legs back up, and transfer the ball from your hands to your shins. Lower your arms and legs again, and keep repeating this motion, exchanging the ball back and forth each time.

3. Crunches on a decline bench- you’ll probably be doing this one at the gym, unless you have a decline bench at home. You’ve seen this equipment at the gym… it’s the angled bench with the bars at the top to thread your lower legs into so you don’t slide down as you lie on it.

So, climb on and clamp your lower legs in to support yourself… no sense in sliding down and hitting your head to the amusement of the rest of us in the gym. You’ll be pretty up in the classic sit-up position. Then, simply do some sit-ups on the bench. The decline angle will stress the lower portion of the rectus abdominis, which is the ridged “six-pack” set of ab muscles in the front.

Really, you’ll be working the entire six-pack, but overall you’ll be putting the most stress on those lower abs that so few of us stress when we exercise. You will also be using your hip flexors a bit because you’re clamping your legs down like that, but it’s necessary in order to do this exercise, so it’s not a big deal.

Try them out, my friends… my top three lower ab exercises. Find one that you like and banish the Fat Pants to the wastebasket once and for all!