We all want these beautiful, toned lower abs. But trust me, they are not easy to get. That's because fat in that area is the last to go – and the first to come back when you take a break from your healthy diet and workout routine. And no matter how many crunches, pulse ups and pikes you do, if there is fat, you will not see your lower abs at all. However, there is a little hope for all of us thanks to the tips below. If you follow these exercises, you will be on your way to uncovering those lower abs in no time, giving you that perfect stomach to show off this summer.
1. Ab Pulse Ups
To do this exercise simply lie on your back, place your hands under your butt and tighten your core. Contract your lower abs and raise your legs until they're 100 per cent vertical. Squeeze your butt and lower abs while using your hips to push your legs upwards. Hold for .5 seconds and then slowly lower yourself down, allowing your butt to briefly touch the floor. Do for 15 reps.
2. Reverse Crunches
Lie flat on your back with your legs in a tabletop position. Contract your lower abs and lift your butt off the floor while pulling your knees inward toward your head. When your knees reach your chest, pause for .5 seconds and then slowly return to the start. Repeat for 12 to 20 reps.
3. Hanging Leg Raises
Hang from a pull-up bar with your hands shoulder-width apart. Keep your back straight, contract your lower abs and slowly raise your legs until they're parallel with the floor. Pause for .5 seconds and return your legs to the bottom. Repeat for 10 to 20 reps.
4. Dip Machine Exercise
Use a dip machine for this exercise. Simply place your forearms on the pads with your body straight. Contract your lower abs and pull your thighs upward into your chest. Squeeze the contraction and hold for 1 second before lowering yourself back to starting position. Repeat for 12 to 20 reps.
5. TRX Saw Pikes
Put both of your feet into the TRX straps and extend your body outward into a push up position. Do not bend your knees or hunch your back. Drive the top of your feet into the straps and raise your butt into the air. When you form an upside down “V,” you will be in pike position. Lower your body down slowly into a push up position. Then, place your arms in front of your face and use your triceps to slide your torso forward. Hold for 1 second before sliding back to your starting position. This is called a saw. Repeat for 10 to 15 reps.
6. V Holds
Lie flat on the floor and, with both hands at your side, lift your legs and torso to a 45 degree angle. Your body should form a “V.” Remember to keep your legs straight and strong. Brace your core, contract your lower and upper abs and hold the “V” position for 30 seconds to 2 minutes. Do as many as you can.
7. TRX Knee Tucks
Place your feet into the TRX straps and extend your body out into a push-up position. Slowly contract your lower abs and bring your knees into your chest. Hold for 1 second and then kick your legs back out into push up position. Repeat for 12 to 20 reps.
8. Exercise Ball Jackknives
Use an exercise ball and place your feet on top of it. Extend out onto your forearms into a push up position to form a bridge. Tighten your abs and then slowly draw in your lower abs and roll the ball inwards towards your hips. Bring the ball in until your quads are perpendicular to the floor. Hold for .5 seconds. Repeat for 12 to 20 reps.
9. Exercise Ball Leg Lifts
Using the exercise ball again, lie flat on the floor with the ball between your ankles. Contract your lower abs and slowly squeeze the ball with your ankles, raising it upwards until your legs are straight at a 90 degree angle. Hold the ball at the top for .5 seconds and then slowly lower it down until it's just above the floor – but don't let it touch the floor. Hold for .5 seconds. Repeat for 12 to 20 reps.
10. Bench Ab V-Ups
Sit on a flat bench and grab the back of it, dropping your torso backwards and extending your legs forward until your body is straight and parallel to the floor. Pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach. Repeat for 15 to 20 reps. If you find this exercise too easy you can increase the difficulty by holding a light weight between your feet.