3) Incline Bench-Leg Raise: Lie on an incline bench with your legs off the end. Grasp overhead for support on the bench. Bring your knees up, as high as possible, while simultaneously lifting your buttocks and hips off the bench. Flex your abs hard at the top of this movement. Lower your legs slowly. Be sure that your feet do not touch the floor at any time during the exercise. For added intensity and to work your lowers even harder, place a dumbbell in-between your feet and perform the exercise as normal, you will certainly feel the burn!! (Great for building the lowers) 4) Seated Leg Raise: Sit on a bench sideways, grasping the edges for support. With knees bent, raise your legs slightly and then straighten your legs, leaning backward as balance requires. Now lift your knees toward your chest, keeping your lower legs pointed downward and squeeze your abs very hard. Keep continuous tension on the abs throughout this movement. With the above exercises you are going to develop a strong lower abs base which you will be proud of, but also you need to take into consideration five important components in order to accomplish your goals: a) You need to adapt an overall weight training routine to develop muscle mass and thereby make your body more efficient in burning calories. b) Stick with a fat-burning diet to speed up your metabolism (getting the best from your body type) c) Intense training to strengthen and develop the abdominals themselves. d) Plenty of aerobics to further heighten fat loss by burning off excess calories e) Special supplements which cause thermogenesis and help rid the body of excess stored fat. As far as concerned the training schedule of lower abs you can pick some of them and put them in your abdominal training or do the above exercises in a separate training session which will target the problematic area of lower abs something I recommend you to do. Here are some examples: Lower abs workout sample #1: Beginner Hanging Leg Raise 3 x 10-15reps Seated leg raise 3 x 10-15reps Lower abs workout sample #2: Intermediate Hanging Leg Raise 4 x 15-20 Incline Bench-Leg Raise 3 x 15-20 Seated Leg Raise 3 x max.