Fitness From the Pro

When laying supine any leg lift exercises will strengthen the lower abdominal area.  You have to be really careful, because if you lower your legs too low, you will arch your back  and release the abs from working.  So the key is to lower the legs just low enough before the arch.  You can always put your hands under your butt for some low back protection.

The lower abdominal exercise I’ll talk about today is actually a Pilates move, but very effective.

• Lay supine on the mat.
• Bring your legs with bent knees to 90 degrees.
• Option, place your hands under your butt.
• Plantar flexion (point) your toes, then lower your leg so toe touches the mat.  If you begin to arch your back, don’t lower so low.
• Exhale, and bring the leg back toward you.
• Alternate your legs.

After about 12 reps each leg, then:

• Keep the knees together, with toes pointed, and lower both legs and try to touch the mat with your toes.  Or lower as far as possible with out arching the back.
• Do 12 reps of these.

Another option for you:

• Cross one leg over the other above the knee.
• Hands behind head, not pulling on it.
• Lift head, neck and shoulders plus the legs, contracting the ribs toward the pelvis like a crunch.
• Then lower legs and try to tap the toe on the mat, being mindful of the arch.
• Do 12 reps on each side.

This option will work the entire abdominus rectus region.  Both ways are challenging.  Always begin by pulling the navel to your spine.