More Lower Abdominal Exercise Descriptions

Almost every lower abdominal exercise recommended by an author of a fitness book has you moving your legs toward your abdomen rather than moving your chest toward your waist as in a crunch.

This movement is supposed to target the lower abs in addition to obliques, lower back and hips.

Well, there is no proof that you can isolate the lower abs and work them separately or even place more emphasis on the lower part of a single muscle.

The movement that best works the abdominals involves trunk flexion - such that the pelvis and sternum approach each other during the movement. Once you are 'crunched', if your continue to roll up further (as in a sit-up) you will then be using hip-flexion to finish the motion.

Your abs remain contracted to stabilize the trunk but are not otherwise being worked. Only the first part of the sit-up targetted the abs.

However, any lower abdominal exercise from the list below will provide some trunk flexion as well as oblique and hip work.

See main index for more lower abdominal exercise

Twisting Leg Pull In

Lower Abdominal Exercise

Lie on the floor and place your hands under your butt with your palms facing down.

With your legs straight out in front of you and your knees locked, raise them about 3 inches off the floor and twist your hips to a slight angle to the right from the waist down.

Doing this will cause your feet to shift slightly to the right.

Inhale and raise your legs up as you bend at the knees so at the top position your upper thighs are vertical to the floor and your lower legs are parallel to the floor.

You must keep the twist to your body. Lower your legs to the starting position and exhale.

Do the prescribed number of reps on the right side and then twist your lower body to a slight angle to the left and repeat the same number of reps.

Flat Bench Twisting Leg Pull-in

Lower Abdominal Exercise

Lie on a flat bench with your hands under your butt with your palms facing down. With your legs straight out in front of you and knees locked, twist your hips to a slight angle to the right from the waist down. This will cause your feet to shift slightly to the right.

Inhale and raise your legs up as you bend at the knees so at the top position your upper thighs are vertical to the floor and your lower legs are parallel to the floor. You must keep the twist to your body.

Lower your legs to the starting position and exhale.

Do the prescribed number of reps to the right side and then twist your lower body to a slight angle to the left and repeat the same number of reps.

Seated Flat Bench Twisting Leg Pull-in

Lower Abdominal Exercise

Sit on the end of a flat bench with your legs straight out in front of you on the floor. Place your hands behind your butt and grasp the outer sides of the bench for support.

With your legs locked out, raise them off the floor until they are parallel with the floor. Twist your hips to a slight angle to the right from the waist down. This will cause your feet to shift slighty to the right.

Inhale and raise your legs up as you bend at the knees so at the top position your upper thighs are vertical with the floor and your lower legs are parallel to the floor. You must keep the twist to your body.

Lower your legs to the starting position and exhale.

Do the prescribed number of reps on the right side and then twist your lower body to a slight angle to the left and repeat the same number of reps.

Incline Twisting Leg Pull-in

Lower Abdominal Exercise

Position a sit-up on a 25-30 degree angle. Lie on the board with your head at the high side and your legs straight out in front of you resting on the board. Hold the bar behind your head to support your weight during this lower abdominal exercise.

Raise your feet off the board about three inches and twist your hips to a slight angle to the right fron the waist down. Doing this will cause your feet to shift slightly to the right.

Inhale and raise your legs up as you bend at the knees so at the top position your upper thighs are vertical with the board and your lower legs are parallel with the board. You must keep the twist to our body.

Lower your legs to the starting position and exhale.

Do the prescribed number of reps on the right side and then twist your lower body to a slight angle to the left and repeat the same number of reps.

Seated Incline Twisting Leg Pull-up

Lower Abdominal Exercise

Position a sit-up board on a 25-30 degree angle. Sit down on the board with your back to the high side with your legs straight out in front of you resting on the board.Place your hands behind your butt and grasp the outer sides of the board for support.

Raise your feet off the board about three inches and twist your hips to a slight angle to the right from the waist down. This will cause your feet to shift slightly to the right.

Inhale and raise your legs up as you bend at the knees so at the top position your upper thighs are vertical with the board and your lower legs are parallel with the board. You must keep the twist to your body.

Lower the legs to the starting position and exhale. Do the prescribed number of reps on the right side and then twist your lower body to a slight angle to the left and repeat the same number of reps.

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