Abdominal exercises target your upper abs, lowers abs and obliques. The lower abs are activated when the exercise utilizes leg or hip movement such as reverse crunches or knee raises. Incorporate lower ab exercises into your ab workout to target the various muscles of the midsection.
Seated Leg Pull In
A seated leg pull in can be performed on a bench, chair or on the floor. Start this exercise by assuming a seated position with your legs stretched out in front of you slightly below parallel with the floor and your arms stabilizing your body, notes Bodybuilding.com. Your torso should be leaning backward around a 45-degree angle. Bring the knees in toward the torso by contracting the lower abs, then return to the starting position. Repeat this exercise for the desired amount of repetitions.
HANGING KNEE RAISES
This exercise is performed in a captains chair or by hanging from a pullup bar. Hang your body so your feet aren't touching the floor and stabilize yourself with your arms in the captains chair or pullup bar. Contract the lower abs and lift your knees upward toward the chest. Hold for one second then return to the starting position. Repeat for desired repetitions.
EXERCISE BALL LEG LIFTS
Begin this exercise by lying flat on the floor and placing an exercise ball between your legs. Stretch your arms overhead and contract the abs and squeeze your feet around the ball. Contract the abs to lift the legs up while reaching up with the arms at the same time, according to Be Fit. Grab the ball with your hands and slowly return your feet to the starting position while lowering the exercise ball overhead. Lift up again and place the ball between the legs. Repeat for desired repetitions.
REVERSE CRUNCH
Start by lying flat on the floor with your heels slightly elevated off the floor and arms at your sides with the palms face down. Contract the lower abs and lift your legs upward until your body forms a 90 degree angle. Remember to push your lower back against the floor on each rep. According to Strong Lifts, avoid placing your hands under your back since it will create unnecessary stress on the back and neck. Slowly lower your legs toward the floor until they are about 6 inches from the floor, then lift and repeat the exercise.
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