The lower abdominal muscles are often the hardest to tone up. Sometimes this is because the muscles are not toned enough, and other times it is because there is a thin layer of fat covering them. Therefore it is absolutely vital in addition to these exercises that you eat healthily and keep up some form of cardiovascular exercise in order to get those toned or ripped abdominals, depending on your choosing. For each of these exercises, unless stated otherwise 3 sets of 15 reps is recommended; there will be slight differences also between toning and trying to get the six pack.
Captain’s chair plus one
There are two ways that you can do this exercise, the first being laying on the ground, the second being in the ‘captain’s chair’. Firstly we will discuss the captain’s chair. This is a machine that looks like a seat with arm rests, and a back, but nowhere to sit down. Once you have located this ‘chair’ place your back firmly against the backing of the chair, and place your forearms on the arm rest pads. Grip the front of the arm rest if you wish for extra balance. From here you should raise your legs together in a slow controlled motion. If you wish to tone, raise to just past 90 degrees to your body, if you wish to try and get a six pack, then raise as high as you can. From here slowly lower down to hanging below your body to complete the rep. To help build a six pack and for added difficulty, you can put ankle weights on if you wish.
Now for laying on an exercise mat; you should lay with your back flat on the ground, also head touching the ground, and hands at the side, palms on the ground. From here raise your feet together off the ground be around 10 centimeters. Then raise them higher by bending at the waist, until you have bent as far as you can. At this point if you are aiming to get a six pack you should kick to the sky lifting your lower back off the ground. After this lower your legs slowly back down to the starting position. This is one complete rep, repeat as necessary.
Exercise ball leg raises
For this you will need an exercise ball and something secure to hold onto, perhaps someone’s legs. First of all sit on the exercise ball, and then slowly lay backwards until your outstretched arms can hold onto your secure base. From here you should then raise your legs off the ground, and pull your knees towards your chest by bending at the hips. Once you have raised your knees you should then lower them back to straight out in front of you, keeping them together as well as slowly and controlled at the same time. Ensure that you try your best to maintain your balance by tightening your abdominals rather than putting your feet down, however it is better to put your feet down than to fall over! Furthermore, you should try your hardest to squeeze your abdominals all the way through this exercise to work them as much as possible, making sure you breathe at the same time.
Bike leg raises
To start this exercise you should lie on your back on the ground or on an exercise mat. Lay in the same position as for the leg raises, i.e. flat back, hands by your side, head on the ground. Then you should raise your legs around 15-20 centimeters off of the ground. From here you should bring your left knee to your chest, and then as that one goes back out to being outstretched, bring your right to your chest. Follow this pattern bring each knee to your chest 15 times. All the way through this exercise you should breathe but also tighten your abdominal muscles, and also keep them all slow and controlled. Follow these simple exercises and you will reach your goals in no time at all!