Most persons tend to forget the lower parts of the abdomen as they exercise. This part of the body contains a particular set of muscles that need to be worked on for a uniform toning of the body. To effectively target these muscles the bodybuilder needs to have enough technique that will enable them to isolate these muscles and work on them effectively.
There are a variety of exercises that have been developed over time to cater for these particular muscles. As obvious it is vital that you acquire the assistance and advice of qualified professional trainers in case you are unfamiliar with the techniques. You should also ensure that you are well warmed up before the workouts so as to prevent injury.

The first of these techniques is the crunchless crunch. This exercise is fairly simple but it can be quite tough for the training novice. Basically one has to try and pull in the bellybutton inwards toward the spine. It is advisable that you get into the kneeling position or you can also lie on your stomach. The posture that you decide to use has to be suitable for your own body so you can always try out both and see which posture works. After you decide how you will start use the lower abdomen muscles to pull the bellybutton toward your spine. Hold this position for at least ten minutes.

If you can afford to hold for a longer period you can do so. The aim should either be to maintain the contraction until the point when you feel the other muscle groups being more strained or until you can no longer feel the contraction. As soon as you get either of these sensations then you can release the contraction.

Second up is the alternating toe touch technique. Here you will also be required to be lying flat preferably on the floor but on top of a cushion or mat. Once you are flat begin by raising your legs into the air. Stretch out your left arm and use the lower abdomen muscles to get the shoulders off the floor. Reach for the right toes with the left arm and then allow your shoulders to return to the floor. Repeat these motions severally and then switch to the right arm and left toes. Your knees should be as straight as possible and the chin and chest should have a good space between them.

Moving on we find the sit-up holds. You are required to be on the floor with your knees bent and the feet flat on the surface. The hands should be behind the head. The elbows should not be alongside the head, they should be in a position where you can’t see them. Use the same muscles as before to lift the shoulders off the floor and maintain this for about ten seconds of course adding the time if you feel comfortable. Note that the shoulders need to be lifted with these muscles and not the neck or arms. 

The fourth technique is the lower back flattened. For this particular workout you need to be lying down with the knees bent and the feet real flat, same as in the previous workout. The aim is to close the space created between the floor and lower back. Use the lower abdominal muscles (not the legs) to push the back toward the floor so as to close the gap. As in the other techniques mentioned, hold the position for ten seconds or more.

Pilates is a great way to strengthen abs without doing even a single crunch. It is an exercise that primarily focuses on strengthening and creating a better looking stomach and buttocks. it also increases your flexibility improves your posture and strengthens the body’s muscles. Pilates and Yoga are similar they are both mind/body activities. Their focus is on breathing and posture. However, they can’t take the place of traditional cardio and strength training exercises. There are several different pilates abs exercises such as, plank. This is when you are in the push up position and you are using your elbows to support your body weight. Pilates moves are by far the best abdominal exercises. Where crunches work primarily the rectus abdominus (the large “six pack” of muscle in the center of the abdomen).

Pilates works the deeper abdominal muscles and the stabilizers that help to hold it all in. It has also been shown to lengthen the muscles considerably,giving a taller, leaner appearance. Many exercises that tone the abs. There are many more, and Pilates is meant to be done in one smooth-flowing sequence. You then contract your abs holding this position for 30 to 60 seconds and repeat as many times as possible. There is also the 100s position, in which you lie flat on your back with your legs together and straight. Lifting your head and shoulders off the ground you pull in your abs. Roll-Up exercises-Sit with your legs straight and your arms in front of you Holding your abs in, slowly roll all the way down, feeling each vertebra press into the mat.

Until you’re lying flat, being careful not to let your feet pop up. Now raise your arms on high your chest and slowly roll your trunk up and forward, tightening your stomach, until you’re back to the starting position. Crisscrosses — With your head slightly emboss,bring your knees to your chest and place your hands gently behind your head (don’t interlace your fingers). Inhale and slowly twist to the right, bringing your left elbow to your right knee while extending your right leg. Hold this long enough to exhale. Now inhale and return to the starting position. Repeat, bringing your right elbow to your left knee. The Teaser — Lie flat on your back with your legs straight out and arms on the mat, stretched straight up over your head.

Lift your legs up while raising both arms overhead until your fingers are pointing at your toes. Breath and slowly roll back down, feeling each vertebra press into the mat, back to the starting position. Repeat three times. Rolling exercises- Sit up and pull your ankles in toward your buttocks, wrapping your hands around them. Bring your head toward your knees and lift your feet off the mat so that you’re balancing on your tailbone. Tighten your tummy and slowly roll backward just until your shoulders touch the mat be careful not to roll on your neck. Immediately roll back up. Strong Pilates body depends on the powerhouse woven and deep layer of lower back and abdominal muscles. This system of exercise allows the person to move elegantly and stand boldly throughout their life.