Reverse crunches work your lower abs.
If you have excess fat on your abdomen, the chances are good that some of it hangs low over your belly. Flattening this area requires a multiple-step approach involving resistance exercise, activities to burn calories and a healthful diet. You can't spot-reduce fat with any exercise, but an overall fitness program can firm up your once-jiggly midsection.1.
Jog, ride a stationary bike or do a comparable form of mild aerobic exercise for five to 10 minutes to warm up your muscles. The warmup will prepare you for your main workout.2.
Begin a U-boat exercise by sitting with your knees flexed and your feet flat on the floor. Lean back and place your forearms on the floor with your elbows bent at right angles. Contract your abs and keep your legs together as you raise your feet a few inches above the floor while bending your knees at about 90 degrees. Keep your hips in place and maintain your knee bend as you move your feet as far as you can to the left. Return your feet to the floor and then repeat the exercise to the right. Do 20 repetitions to each side.3.
Perform reverse crunches to target the lower abs. Lie face up in a standard crunch position with your knees bent and feet flat on the floor, but extend your arms away from both sides, with your palms on the floor. Assume the starting position by tightening your abs and raising your legs so your thighs are perpendicular to the floor with your knees bent at right angles. Pull your knees toward your upper chest while lifting your hips and maintaining the 90-degree bend in your legs. Return slowly to the starting position. Perform 12 to 15 reps.4.
Hang from a high horizontal bar to do hanging leg-hip raises. Hang with your arms and legs straight and then bend your hips and knees as you bring your knees to your chest. Lower your legs under control to the starting position. Do 12 to 15 reps.5.
Work your abs three to five days per week. While opinions differ regarding daily workouts, it may be safer to avoid doing intense abdominal exercises -- such as straight-leg lifts, for example -- every day to avoid over-training.6.
Perform regular calorie-burning aerobic exercises, such as running, riding a bike or swimming. Increase the calorie burn by doing interval workouts, which alternate high-intensity segments with recovery periods in which you exercise with moderate intensity.7.
Eat smart to create a calorie deficit, which helps to trim fat from across your body, including your abs. Decrease your intake by 500 calories daily to lose 1 pound per week. Reduce your portion sizes, limit your fat and alcohol intake and base your diet around fruits, vegetables, whole-grain food, and lean meat and dairy products.