3 Lower Abdominal Exercises

If you could change one part of your body what would it be? Studies have shown that the answer for most women (and a large number of men) is the abdominal region. Women have an especially hard time losing in this region, mainly due to their biological makeup. Women naturally gain fat around their middle first and are also much more likely to have that “spare tire” than men are. Here are three effective exercises for your lower abdomen:

1. Double Leg Lifts: Start by lying on your back with your hands placed under your butt, gripping the floor. Start the exercise by contracting your lower abdominal muscles and tightening the muscles of your legs while lifting them straight up vertically. Hold the pose for a few seconds and then lower them down until they are a few inches off the floor, again holding the position.  Repeat for at least 3 sets of 10.

2. Alternating Leg Walks: Start this exercise the same way but use only one leg when lifting up. Pick a leg and lift it up until it is forming a right angle to your body. . Lower this leg down and hold the position once it is a few inches off the floor. Switch legs and repeat.  Make sure that your back doesn’t come off of the floor and concentrate on contracting your ab muscles. Do 3 sets of 20 (10 on each leg per set).

3. Scissors: This exercise starts the same way as the other two -lying on the floor with your hands under your butt. Begin by contracting your leg muscles and lifting both legs up until they are a few feet away from the floor. Without bending your 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 on doing the scissoring movement for about 30 seconds or more. Repeat this at least 5 times.
 
Doing effective abdominal exercises three to five times a week combined with strength training and cardio workouts will get your whole body into shape and burn fat just in time for summer.