If you want to tighten up the lower abs, this exercise setup is going to be exactly what you need.
And while you can't fully isolate the lower abs, you CAN shift tension onto that aspect of the rectus abdominis (the six-pack abs).
To do this, you'll need a rolled-up towel and a bumper plate (or other form of resistance) to set between knees as you do the sit-up variation I'm going to show you.
If you don't have bumper plates, you can also use a medicine ball... dumbbells or kettlebells won't be as effective, unfortunately. Normal steel plates might work, but you'll need to be more careful with them so that you don't drop them (which is why bumper plates are better for this).
First, roll up the towel and set it on the floor. Your lower back will be over top of the towel.
Now set the bumper plate between your knees (I'm using a 25 lb plate here). The key thing is that plate should be fully off the floor for the duration of the exercise.
Keeping the plate clenched tightly between your knees (by activating your adductors), now lie back so that your lower back rolls over top of the towel and your upper back is on the floor.
You can hold your arms however you like (up by your head will be harder while out in front of you will be easier).
Now perform a sit-up. As you come up, you'll notice that the towel changes the pivot point of the sit-up, changing it from a hip flexion exercise into a spinal flexion exercise (which is what works the six pack abs...the rectus abdominis).
And by holding the plate clenched tightly between your knees, you create intense tension in the lower abdominal area AND you inhibit the hip flexors from contributing as much to the exercise.
This forces even MORE tension onto the six pack abs (and lower abs).
Come all the way up to the top, until your torso is vertical.
Lower back down under control.
Wrap your back over top of the towel at the bottom, then repeat.
As it gets harder and harder, you can move your hands forward as you're doing the exercise to make it a bit easier.
When you're done, you can just unclench and drop the bumper plate down (just make sure it's not lined up on anything important!).
But overall, this internal clenching action will help you strongly target the lower abs with isometric tension at the same time as you're doing a very six-pack targeted sit-up.
If you've never experiences soreness in your lower abs, get ready...this dual-tension training is crazy effective. Soreness is not the goal, but this unique tension method is so novel, you're likely going to feel it.
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