Lower Ab Crunches

Although there are a number of ab exercises, which can be used to tone the abdominal muscles, toning the 'lower' abdominal muscles is the most difficult part. However, if the lower abdominal exercises are done regularly, then one can achieve lower body fat goal along with toning the lower abs.

Weight accumulation in the lower ab region can be attributed to a number of reasons, however, the most prominent of the reasons is due to lack of exercise.

Apart from the fact, that flat stomach looks good, having a flat stomach has its other advantages. Doing daily activities becomes easier with a flat stomach. Before we turn to the crunches for the lower ab (which incidentally is one of the best exercises to shed off lower belly fat), we will understand the anatomy of the region.

The Rectus Abdominus and the Transverse Abdominus are the two important muscles in the lower ab region. While the Rectus Abdominus runs vertically, the Transverse Abdominus runs horizontally below the Rectus Abdominus. It is the Rectus Abdominus, which pulls the front of the pelvic floor towards the belly button. It is with the Transverse Abdominus, that the belly button is pulled in towards the spine.

Hence, when one does the crunches to shed flab off the lower abdomen, attention must be paid to these muscles. If one feels the muscles other than the lower ab muscles are worked, then it is a clear sign, that the exercise is not been done properly. Similarly, a large number of people suffer from lower back pain, when they do the lower abdominal crunches, it means that one is working the lower back muscles as opposed to the lower abdominal muscles.

Although there is a lower ab crunch machine available in the market, it is recommended that one does the lower ab exercise without the help of a machine. The results are far better and long-lasting, when the exercises are done without the help of a machine. Without wasting any more time, we will now learn, how to do lower ab crunches.

This lower abdominal exercise is commonly also known as reverse curls. It is one of the most effective of the ab exercise and works the rectus abdominus. To do this exercise lie on the floor with your hands placed next to your buttocks. Bend your knees and bring them towards your chest. Make sure your knees are bent at a 90 degree angle. It is best to keep the feet sticking to one another as opposed to crossing them.

Now using the lower abdominal muscles, lift your buttocks off the floor, as though you were trying to reach the legs towards the sky. Repeat this exercise 10 to 12 times per set and repeat 2 to 3 sets of this exercise. An important tip, when you are doing this exercise ensure that the lower ab muscles are used. It is not the best idea to swing the legs to create momentum, as it will 'not' work the lower ab muscles.

This version of lower abdominal crunches are done using a Bosu ball. If you do not have the Bosu ball, the exercise can be done nevertheless. You will have to sit on the edge of a chair for the same. To do the exercise, sit on raised side of the Bosu ball. Place your hands behind your head and lift your feet off the floor and balance yourself using the lower ab muscles.

Extend both the legs out straight, but do not let them touch the floor. Now gradually bend the right knee and try to bring it closer to your chest, while the left leg remains extended out straight, but off the floor. Then slowly extend the right leg, as you bend the left knee. Repeat exercise on either sides for 10 to 12 times on either side. For best results the exercise should be repeated for 2 to 3 sets.

Along with the crunches, you will have to ensure you have a healthy diet, when you want to shed fat off the lower ab. It is also important that you include some cardiovascular exercises in your daily routine. Walking exercise, swimming, etc., work the lower abdominal muscles as well, therefore prove to be useful.