The first step to learning how to develop lower abs is to separate fact from fiction. The truth is lower abs aren't a muscle group in itself. It is actually a region of the large abdominal muscle. Performing the following exercises and keeping your body fat low will help you achieve lower abs.
The Corkscrew
Targeting the lower abs and obliques, the corkscrew should be repeated ten times for each side. Lying on your back, raise your legs over your hips, knees slightly bent and palms down with your hands at your sides. Raise your hips off of the floor with your abs, sending your feet straight up. Meanwhile, twist your hips to the side and hold before returning to starting position. Start with the other side.
The Bicycle
This move requires you to pump your legs while your abs go to work, and you can use an exercise ball to add to the intensity. Lying on your back on the exercise ball, bend your legs at 90-degree angles. Keeping one foot planted, bring the other towards you until your opposite elbow meets the knee. Return to the starting position and do the other side. Repeat 12 times.
Reverse Crunch
Lying on your back, bend your legs at 90-degree angles. In a contracting motion, hug in the knees, bringing them towards the chest and lifting your hips off of the ground. While you return to start, twist your body to one side. Repeat the motion, this time twisting to the opposite side on your way down. Repeat 12 times for each side.
Leg Raises
Using a pull-up bar, hand from the bar and keeping your legs together pull them forward in front of you until they touch the bar. Do not cheat by swinging. You must rely on your ab muscles for resistance. This is a very difficult, although powerful exercise. Do as many as you can, up to 10 repetitions.
About Fat
An essential thing to remember is that your efforts are useless if there is extra fat on your body. If this is the case, trim back your calories and incorporate some cardiovascular activity into your workouts.
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