In addition to a healthy diet and regular cardio, targeted exercises should be your best friend if you’re trying to firm your lower belly. Many women struggle with this often hard-to-tone area of the abdomen. Situps and crunches are effective, but for optimal result you want to continuously challenge your abs in a different manner. One of the exercises you can include in your abdominal-strengthening routine are seated knee tucks. Because you’re only moving the bottom half of your body, you really force the lower part of your rectus abdominis to engage. For the best toning effect, perform seated knee tucks with good form.
Step 1
Sit on the floor or on an exercise mat and bend your knees just enough so you can comfortably place your feet on the floor. Alternatively, do the exercise while sitting on the edge a sturdy chair or on an exercise bench.
Step 2
Lean your upper body about 30 degrees back and place your hands on the floor behind you for support. If you’re using a chair or bench, hold onto the edge of the seat for support.
Step 3
Draw your belly button in as if you’re trying to make your tummy as flat as possible. Hold this contraction in your abdominals to help stabilize your body.
Step 4
Push your chest forward, pull your shoulders back and down and imagine elongating your upper body; avoid rounding your back and placing your chin on your chest.
Step 5
Raise your feet off the floor and extend them in front of you at a 30 to 45-degree angle. This is your starting point.
Step 6
Bend your knees slowly and pull them toward you chest. Keep your upper body as still as possible and focus on your abdominals doing all the work. Fully exhale when your knees are tucked into your chest.
Step 7
Pause for one second, and then extend your knees, pushing your feet away from your body and back to the starting point as you inhale.
Step 8
Perform up to 12 knee tucks and try to finish a total of two to three sets. Take up to a minute of rest in between each set.
Tips
For variety, move your extended legs up and down, instead of bending and extending your knees back and forth.
To target the sides of your waistline, twist your knees to the left as you pull them toward the left side of your chest. Then extend your knees straight forward and twist and pull them toward the right side of your chest.
