Lower Abdominal Exercises

Reverse Crunch
1. Find a flat comfortable surface, preferably a rug or mat, and lie down on your back.
2. Place your hands on the floor or behind the head.
3. Keep your knees bent with feet together or crossed
4. Contract your abs to bring your pelvis and legs up until your knees are above your chest, .
5. Slowly bring your legs back down to the starting position
6. Repeat for 12-15 repetitions.

For more effective results:

> let your abs do the work
> slowly complete the reps
> don’t swing your legs to gather momentum

Seated V Crunch
1: Sit on the floor or a mat and place your arms behind you with your elbows bent and hands on the floor pointed toward your body. Make sure your hands are not too far away from where you are sitting
2. Raise your legs off the ground but keep your knees together and your legs extended
3. Lean back on your palms but not too far
4. Pull your knees into your chest.
5. Hold for a few seconds then extend your legs out again
6. Repeat three times but don’t let your feet touch the ground

For more effective results:

> let your abs do the work
> slowly complete the reps
> contract your abs after the hold in step 5

Hip Lift

1. Find a flat comfortable surface, preferably a rug or mat, and lie down on your back.

2. Place your hands on the floor by your sides.

3. Keep your knees straight with feet together

4. Whilst contracting your abs bring your and legs up until the soles of your feet are facing the ceiling

5. Lift your hips off the floor up towards the ceiling (use your abs not your arms to lift)

6. Slowly bring your legs back down to the starting position

7. Repeat for 12-15 repetitions.

For more effective results:

> let your abs do the work