The lower abs are the most frustrating part of a six pack to develop. They are very painful and stubborn, but they are essential to the overall package. Most men retain fat around their midsections right where the lower abs are and inside the vicious v. In the future I will detail how to properly do cardio to get rid of this stubborn fat.

To develop and flatten out the lower abs you must reverse how you normally think of working the abs. When most people do an ab workout they generally raise their upper body in some way or another. The most common way to do this is the situp or crunch. To work the lower abs you have to raise your lower body. These muscles are seldom stimulated and will be put into a state of shock when you first start. Don't give up! This is the bodies natural reaction to being taught something new.

The most common exercise to work the lower abs is the leg raise. This is a good starting point for most people. You simply lie on the floor with your hands under your rear end and raise your feet off the floor three to six inches. Hold your feet off the floor for 5 seconds (or however long your level of fitness will allow) and then release. You should repeat this exercise until you start feeling a burn below your belly button. Once you have mastered this it is time to move on to more advanced exercises.

One of the most effective lower (and total) ab exercises is the bicycle. The bicycle will work the lower and upper abs as well as the obliques. The position for this is lying on the floor on your back with the knees raised and hands behind the head. Slowly pull the left knee in while raising the right elbow until they touch. At the same time extend the right leg until it is basically straight. Slowly lower the right elbow and straighten the left leg while pulling the right leg back in. Now repeat with the left elbow and right knee. This exercise will burn the lower abs and put you on the way to developing the obliques. It may be painful, but it is completely worth it.

These two exercises can be done anywhere - at home or when traveling. They require no equipment or special talent except your will to improve yourself. If you are a beginner I recommend starting with leg raises first and working your way up to the bicycle. Remember, move slowly! Do not risk injury and do not over do it when starting out. Also remember that abs can be worked every day because they are slow twitch muscle fiber.