Just about everybody wants a nice set of abs and a flat, defined stomach. Unfortunately, a lot of people do not understand the principles behind Lower Abdominal Exercises and waste a lot of their time doing exercises that help little and can do them some serious harm. You have probably spent countless hours doing sit ups, crunches and leg lifts with little or no result.

The reason that these Lower Abdominal Exercises do not work as well as everyone expects them to is because they only work on the top layer of muscles. While these can quickly become developed after a short exercise period they will soon lose their definition, perhaps in as little as a day. Most people do not realize that they must first develop their deeper abdominal muscles, such as the transverse abdominus which runs underneath the major muscles that we associate with a six pack, or washboard abs.

Top train these muscles you need to do lower ab exercises that involve high resistance and a long time interval. Try doing leg lifts for as long as you can, rather than in sets. Lie flat on your back and lift your legs together up to a 45 degree angle. While this is one of the most common lower ab exercises, it is often used incorrectly. Hold your legs up for a count of twenty, then lower them again. Wait ten seconds, then lift them up, this time for a count of fifteen. Repeat the exercise a third time, for a count of ten or until you cannot hold them up anymore (whichever comes first).

Leg lifts are one of the more popular lower ab exercises that have been proven to be efficient in both building muscle and burning abdominal fat. However, by themselves they are not enough to help you develop the abs you’ve always wanted.

Another leg lift exercise that is a little more tricky but produces excellent results – especially in the lower abdominal region – is vertical leg lifts. Lie flat on your back, put your legs together and lift until they are 90 degrees to the ground. Now use your lower abdominal muscles to try to move your feet up as much as possible, keeping your legs straight. This is one of the most challenging lower ab exercises, but mastering it will ensure excellent results. To burn fat, do short sets and hold the extended position for a count of three to five. To build massive abs, hold the position for as long as possible, ideally over ten seconds.

One of the things that puts a lot of people off pursuing lower ab exercises is the constant balance you must maintain between building your abs and breaking your back! Sit ups are a definite no if you are over the age of thirty, and you should rather stick to gravity-related exercises like hanging leg-lifts. These are performed on an apparatus that you can use to support yourself in a standing position with your feet off the ground. Curl your legs up to your chest, hold and release. Be sure to keep your back as straight as possible in order to avoid straining your hips and lower back.

Remember that the most important thing to be sure of when doing Lower Abdominal Exercises – or any other type of resistance training – is to listen to your body. If your back feels like it’s hurting, it means you are doing permanent damage to yourself. Not every exercise is perfect for everyone, and the way your body is set up will determine which lower ab exercises are more effective for you.

Given below are some of best lower abdominal exercises that you can include in your daily workout routine:

Double Leg Lifts: Lie down on your back, with your hands placed under your butt, with the palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for a few seconds. Then lower them down until they are a few inches off the floor, and hold it there again for a few seconds. Repeat 5-8 times to begin with. Later, as you feel your abs getting stronger, increase the reps to 15-20 times. Then, as you get even stronger, you can lift your head and shoulders off the floor while performing the leg lifts.

Alternating Leg Walks: Begin by lying on your back, placing your hands under your butt, and take a few deep breaths. Then, contract the lower ab muscles and lift your right leg up slowly, until it is 90 degrees to your body. The, equally slowly, lower it back down, until it is a few inches off the floor, while simultaneously raising your left leg. Keep lifting your legs alternatively about 8-10 times to begin with. Later, as your abs become stronger, you can increase the count to 15-20 times. And, as in the previous one, lift your head and shoulders off the floor while performing the exercise.

Double Leg Reverse Crunches: Lie down on your back, with your hands under your butt. Lift both your legs up until they are in a vertical position. Now bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and maintaining your bent knees, gradually lower your legs until the soles of your feet are just a couple of inches off the floor. Keep your abs contracted and hold this position for a few seconds. Then increasing the contraction in your abs, lift your knees up again, bringing them towards your chest. This is a somewhat challenging exercise, so begin by doing just 3-5 reps. Later, as you feel yourself getting stronger, increase the reps gradually, until you can do 15-20 reps.

Scissors: Lying on your back, with your hands under your butt, contract your lower abs and tighten your leg muscles and lift both your legs up, until they are about two feet off the floor. Now, without bending the knees, get your right leg across your left leg, so that both legs are crossed. Then open your legs out, and close them again, reversing the positions of the legs. Keep repeating this scissoring action, keeping your lower abs contracted, about 8-10 times, to start with. Then, increase that to 15-20 reps as you get stronger.

Double Leg Circles: Lie down on your back, with your hands under your butt. Then, contracting your lower abs, lift both legs a few inches off the floor. Now, rotate both legs together in circles. Make 5 circles in a clockwise direction. Then lower the legs to the floor, and relax for a few seconds. Then repeat the exercise with 5 anticlockwise circles. You can increase the number of circles to 10-15 as you get stronger.

John Ripper