Lower Ab Workout — Top Three Most Effective Exercises

Please don’t waste your time trying to get a ripped six pack by following ineffective exercise regimes. Keep things simple if you can, and it will help you to stay on track without ntaifitness gym equipment.

A good starting point could be the following three most effective exercises that have worked very well for me as part of my personal lower ab workout routine:

Roll-out using an exercise ball

You will need a nice big, good quality exercise ball for this one. It will not be expensive to buy, and it will be tremendously useful to your regime as you can use it in so many ways.

This lower ab workout exercise is a stretching exercise and you need to start off by kneeling down on the floor with the ball in front of you.

If you have a solid floor with no carpet, then you are well advised to use an exercise mat to make life more comfortable while you work through your routine.

Now, put your hands flat on top of the ball, and put your arms out in front of you nearly straight but not locked.

Next, slowly roll the ball forward so that at first your palms are in contact with its surface, then your wrists, then your lower arms. Make sure you tense those abs as you move.

Your body will naturally lower as you push the ball away. As you move downwards, try not to push your buttocks outwards, but keep them in line with your body.

When you have pushed that ball out and away from you as far as you can without feeling uncomfortable, stop, hold that position for a moment and then gently pull the ball back inwards towards your body.

This will cause your body to raise and return to its starting position.

Reverse Crunches

Lie down on your back with your hands flat, under your buttocks. Now, slowly lift up your legs — keep them straight but not locked, and raise them all the way until they are pointing straight up vertically.

Next, bend your knees at 90 degrees, so that your lower legs are horizontal, and your upper legs are still pointing upwards.

Next, with your knees still forming a 90 degree angle, lower those legs slowly, and I mean really slowly, until your feet are very nearly but not quite flat on the floor, not touching it.

Now lift your legs up again, still moving very slowly, keeping the knee forming that right angle, until your lower leg is horizontal and your upper leg is vertical again.

I expect that you will really feel the tension in your stomach muscles when you carry out this very effective six pack exercise, especially if you are not used to it, and if this is the case you will find that you can only do a few repetitions.

It’s no problem because in no time at all you will soon be able to do many more.

The Plank

Start off by getting down on your knees and elbows. Your elbows should be directly below your shoulders and your hands lightly on the floor in front of you. Only your toes should be on the ground and every other part of your feet should be in the air.

Now you are ready for this very effective lower ab workout exercise! Lift up your body, very gradually, until you reach the stage when it is in a straight line above the ground, all the way from the knees to the shoulders.

Be careful not to let the hips sag; they need to be in line too.

If you let your body sag, it will place stress on your lower back. Conversely, raising your body too much will stop the lower abs from being worked properly.

Also, your head needs to be in line, which means neither lifted up nor hanging down.

So we are looking for a straight line from the head to the feet. Now make sure you hold this position for as long as is comfortable, continuously tensing your stomach, buttock and leg muscles.

Please don’t hold your breath. Finally, just as you start to feel uncomfortable, slowly and carefully lower your body back to the floor, keeping everything in line and in good form as you do so.