Lower Stomach Flattening Exercise

Many people are looking for the best lower stomach flattening exercise. The lower stomach is a common problem area for both men and women. While you can't burn fat directly in your stomach from doing ab exercises, you can tone the muscles underneath. That will help pull your waistline in.



Many people are looking for the best lower stomach flattening exercise. The lower stomach is a common problem area for both men and women. While you can't burn fat directly in your stomach from doing ab exercises, you can tone the muscles underneath. That will help pull your waistline in.

The only way to get rid of fat in any area is to burn more calories than you're consuming. You do that with a combination of a healthy, reduced calorie diet, along with calorie burning cardio exercise (including interval training), 3-5 times per week. Whole body strength training will also help by increasing your lean tissue (muscle).

Here are four good examples of a lower stomach flattening exercise. Choose the one most appropriate for your fitness level and incorporate it into your overall workout.

The range of reps listed below are just suggestions. Go at your own pace. Modify them to fit your fitness level. Gradually increase the reps each week. Always remember: Good form is your top priority. Only do as many reps as you can using perfect form.. When your form breaks down, STOP THE SET, no matter what rep you're on. Never break form to reach a certain rep level.

Also Check Out 4 Great Lower Ab Workouts!!


Reverse Crunches reverse crunches BEGINNER: Reverse Crunches

Suggested Rep Range: 5-25

Preparation: Lie on your back with your lower back pressed into the floor. Head and neck should be relaxed, with your hands down at your side, palms down. Both your hips and knees should be bent at a 90 degree angle.

Movement: Contract your lower abs to raise your hips towards your rib cage, slowly curling your tailbone up off the floor. Your legs will reach towards the ceiling with each rep. Exhale on the lift, inhale and slowly lower your hips back to the starting position. Don't push with your hands.

Bill's Tips on Technique:

- Focus on the lower abs doing the work, not your legs

- When you return to the starting position, touch the floor lightly and then start the next rep. Don't rest at the bottom.

- Use a slow and controlled movement for this lower stomach flattening exercise. Don't rock up and down, or use momentum to swing your legs up.

-To increase the difficulty, place your hands behind your head instead of down at your sides.


V ups, seated knee raises V ups, seated knee raises

INTERMEDIATE: V-Ups

Suggested Rep Range: 10-25

Preparation: Sit on the edge of a bench, holding on to the side of the bench. Lean back at approximately 45 degrees, with you knees slightly bent.

Movement: Using your lower abs, slowly raise your legs toward your chest, while moving your upper body forward, crunching your abs from the bottom and the top. Exhale on the lift, inhale and slowly return back to the starting position.

Bill's Tips on Technique:

- Focus on the lower abs doing the work, not your legs

- When you return to the starting position don't fully extend your legs.

- Use a slow and controlled movement, keeping the tension on your abs throughout this lower stomach flattening exercise.




Captain's Chair

ADVANCED: Captain's Chair Knee Raises

Suggested Rep Range: 6-15

Preparation: Rest your elbows on the support pads. Stabilize your upper body by lightly grasping the handles, lower back pressed against the back pad. Your hips and knees flexed at 90 degrees. Keep your head up, eyes looking straight ahead.

Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Your lower back should lift off the pad at the top of the movement. Pause at the top, then slowly lower back to the starting position. Don't let your legs hang straight down. Don't let them go past 90 degrees

Bill's Tips on Technique:

- This lower stomach flattening exercise is similar to a reverse crunch on the floor, only you are vertical and you're using the chair.

- Focus on using your abs vs. your hip flexors (leg muscles)

- The hips shouldn't move more than a few inches. Just lifting your knees up and down changes the emphasis from your abs to your legs.

- Exhale as your knees come up towards your chest.

- Go SLOW. Don't use leg swinging. Control the movement on the way down.


Hanging Knee Raises

REALLY ADVANCED: Hanging Knee Raises

Suggested Rep Range: 5-20

Preparation: Hang from a bar (using either your hands or some ab straps). Your hips should be bent at 90 degrees.

Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Exhale on the lift, pause at the top, then inhale while slowly lowering back to the starting position. Don't let your legs hang straight down. Don't let them go past 90 degrees at the hip.

Bill's Tips on Technique:

- Focus on using your abs vs. your hip flexors (leg muscles)

- Most of the movement should occur in your abs, with your pelvis rotating upward. Just lifting your knees up and down changes the emphasis from your abs to your legs.

- Go SLOW. Don't use leg swinging. Control the movement on the way down.

- This lower stomach flattening exercise is the toughest of all.




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