Best Lower Ab Exercises
• Ball crunches: Here you need an exercise ball. First of all sit on the ball with both legs fixed on the ground and lower your back until your body is parallel to the flooring. Now slowly raise your body and stop a certain angle as you would and hold the position for 5 seconds and then come to the initial posture .Repeat this for few minutes.
• Bicycle exercise: Lie on the floor; keep your hands behind your ears and raise your legs by bending your knees. Slowly start to move the legs as if cycling a bicycle and continue for about 5minutes and then do the same with opposite leg. Also perform the cycling in the opposite direction also.
• Full body crunches: Lie flat on the floor with your hands folded across your torso. Now bend your knees and bring it towards your chest, thus causing flexion to your abdomen; pause for few times and lie in the normal supine position. Repeat the same 4-5 times.
• Weighted sit ups: Lie flat on the floor with knees flexed and feet fixed to the floor. Now place some amount of weights over your torso and hold around it. Slowly raise your upper part of the body without lifting the lower part and repeat the same.
• Cable crunches: Crunches can be done with the help of a cable tube or tower above head. This will add to the resistance and strengthens the abdominal musculature.
• Ankle weights: This could enhance the power of reverse crunches and leg raises. One could increase abdominal strength by subsequently raising the ankle weights at each crunching.
• Pelvic tilts: Laze on the floor. Take a deep breath and slowly raise the legs upward without bending your knees: until a 90 degree position. Hold for a few seconds and then slowly bring the legs down with exhalation.
• Crunching without crunches: Start by sitting, kneeling or even a lying position. Now slowly take a deep and strong breath and pull your belly button inwards. Then come to the normal position with an exhalation and repeat the same.
• Scissor kicks: This is done by lying in a prone position on the floor. Keep your hands over your buttocks and press your stomach against the floor. Now slowly raise one leg upwards about few inches and bring it down, then slowly lift the other leg and repeat these over several sessions.
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