When it's your lower abs that you are trying to get in shape, not all exercises are equal. The fact is, that there are some moves that are far more effective at working those tough-to-get-to muscles. Here are four super-tough ones your core will love.

Rolling Plank
This stabilising move improves strength throughout your core, especially your lower abs. Bonus: It also builds lower back strength.

How to do it: Start off in a regular plank position with your body forming a straight line from your shoulders to your ankles (A) Rotate to your left side and into a side plank. Hold for 10 seconds
(B) Switch sides and rotate to a right side plank and hold for another 10 seconds.

Cross-Body Mountain Climbers
Although this is a multi-tasking move that works your whole body, its main target is your lower abs. It engages your abdominal and oblique muscles while also working your hips and lower back.

How to do it: Assume a push-up position keeping your arms straight at the elbow. Your body should form a straight line from your shoulders to your ankles.
(A) Lift your right knee toward your left elbow, and then lower it to start position.
(B) Now raise your left knee toward your right elbow.

Roll-Up
Since this move requires you to roll your body out one vertebra at a time (in other words, very slowly), you engage the deep abdominal muscles in your lower abs. You also use those deep muscles to keep your pelvis stable when you come back up.

How to do it: Lie flat with your legs squeezed together, your feet flexed at the ankles and your arms stretched back.
(A) Inhale with control as you bring your arms forward, shoulder-width apart, and plant the backs of your shoulders on the mat. The back is flat. Continue inhaling as you lift your head through your arms and begin rolling up and forward, one vertebra at a time.
(B) Exhale with control as you continue forward, reaching your arms across the room and trying to touch your forehead to your knees.
(C) Reverse the movements as you inhale with control back to position A. That's one rep.

Hanging Leg Raise
Do this move for tackling your lower abs because it engages the deep psoas muscle (a primary muscle that connects the torso and the leg), your lower back, and lower abs.

How to do it: Grab a chin up bar with an overhand shoulder-width grip, and hang from the bar with your knees slightly bent and feet together

(A) Simultaneously, bend your knees, raise your hips and curl your lower back underneath you as you lift your thighs towards your chest. Pause when the fronts of your thighs reach your chest.
(B) Slowly, lower your legs back to the starting position. Increase repetitions for each exercise and hold for longer as you gain more strength.

BDST: 1656 HRS, SEP-07, 2014