Lower Abs?

Does anyone know any good exercises that target the lower abs? It's my trouble spot so maybe you guys could help me out :)

Beginner: Reverse Curls

Lay on back on carpet or mat. Knees bent, feet flat on the floor about 10" from butt. Head and shoulders should be relaxed and on the floor. Put your hands under your low back if you need assistance stabilizing your pelvis.  Keeping head and shoulders on the mat, you slowly lift your feet from the floor WITHOUT BENDING YOUR KNEES MORE AND LETTING YOUR FEET DROP CLOSER TO YOUR BODY, you curl your lower pelvis upwards. Maintain control as you slowly lift and lower, keeping that same 10" distance from the body and concentrating on using the proper muscles. Breathe!!

Intermediate: Low Bicycling (on floor)

Lay on back with hands behind head, chest lifted from floor. Extend right leg so that it hovers a few inches from the floor, left leg is bent with knee at about pelvis. Rotate right armpit towards left knee. Lower left leg to straight position as right leg comes up in bent knee as you rotate left armpit towards right knee. Keep belly button pulled in. Repeat rotation sequence, keeping abs drawn in and leg as low to the floor as you can handle keeping good form. Repeat for 50 reps on each side - 2 sets to start.

Advanced: Reverse Curls on Physioball

You need a 65 cm physioball for this exercise, and a railing or something to hold onto overhead. Lying on your back over the ball, you reach backwards and grab onto the railing. Lift your feet from the floor with bent knees, curling your lower pelvis towards your chest. Toes slowly lower and gently tap the floor. Repeat 25 reps. This is a very hard exercise as you are trying to maintain your balance on the ball. The lower fibers of your rectus are being worked like crazy at the same time. If you feel it in your back, readjust your position on the ball. If you still feel it in your back, it means your abs are too weak and you need to go back to the beginner exercises for awhile.

Thanks soooo much!! I will try all of these :) you're a life saver

Original Post by macy09:

Does anyone know any good exercises that target the lower abs? It's my trouble spot so maybe you guys could help me out :)

When you say target the lower abs, do you mean exercises to strengthen your lower ab muscles? or that you want to burn the fat at the bottom of your stomach?

If you want to strengthen the muscles, do exercises that use your muscles for their intended purpose.  Your abs have been evolving for millions of years to stabalize your lower back (not to pull your shoulders off the floor when your laying on your back, or to hold your legs in the air while your laying on your back) so to strengthen your abs do exercises that use your abs to stabalize your back (squats, deadlifts, bent over rows, standing shoulder press, etc).

If you want to get ride of the fat that covers your lower stomach, diet is key.  There is no exercise that will cause fat loss in a targeted area. period.