...and close it again repeat for 12 -15 reps and then walk away
If your upper abs are fine...your lower abs are fine too it's just that men hold onto fat best right there in the lower torso to be happy with your abs you're going to have to get rid of some of the body fat
Aside from diet and cardio modifications, lie on your back with your legs straight up in the air (90 degrees). Then push your legs DIRECTLY up (no angle at all) and slowly come back down. Try 1-2 sets of 10-20. It's killer but you'll definately feel it.
This is probably one of the most asked questions by men. Honestly, the key is diet and cardio. You could do a million crunch's daily, ( which I don't advise ) leg lifts, every unique and challenging ab workout imaginable and if you aren't eating properly and burning fat you will never see the results you want. If you are lucky by genetics it might be easier to maintain but not all of us are that lucky. Even 5lbs over 150 for me quickly shows on my abs. I hate it. Be patient to see the results you desire.
Thanks to everyone for your input. Yes, I agree with the diet thing. I pretty much have that down. Plus, I've added drinking at least a gallon of water a day. Seeing really good results from that. Accept for having to run to the bathroom every 1/2 hour... haha!! I agree that it does take patience and dedication.
Just an FYI, "lower abs" is a misnomer. Technically there is the rectus abdominus. It runs from the pelvis to the rib cage. Motor units in muscles work on the all or nothing principle. The whole motor unit fires or it doesn't. Any exercise that works the "abs" also works the "lower abs" All the others who've posted about diet are 100% correct. Watch what you eat and watch those lower abs appear.
one of the new favorites at my gym is holding a barbell to prevent body shirt you take your legs tounch the plate cone to the ground at the nuetral postition then do other side that is ONE REP guy who has been doing it is RIPPED Yeah diet is critical NOthing after 9 PM