When it comes to fitness goals, one of the key areas of focus for most people is the abdomen. However, effectively targeting the lower abdominal muscles is challenging, leaving people a bit frustrated.
But that’s not to say it’s impossible. While pilates is known for its focus on strengthening the core, it also has some exercises that can help you target your lower abs.
So, if you want to get your beach body ready, get your pilates ball for some exercises targeting lower abs.
1. Stability Neutral Pelvis Marching
This exercise targets the lower abs by performing marching movements while lying on your back. The goal of using the pilates ball is to support your tailbone and increase focus on the lower abs.
To perform this workout, you’ll need to:
- Lie on the floor with the ball directly under your tailbone (not lower back)
- Ensure that you do not slouch for your spine to remain straight
- While holding the position, lift your legs to a tabletop position
- Rest your arms on either side of the torso and keep your head and shoulders relaxed
- With the knees bent at a 90-degree angle, lower your feet one by one until they’re close to the ground
As you start, aim to do three sets consisting of five reps per leg.
2. Tabletop Marching with Neck Support
Along with targeting lower abs, this exercise is also ideal for people recovering from scoliosis spinal injury or diastasis recti.
- Lie down on the flow with the ball under your neck like a pillow
- With your elbows bent outwards, place your hands on the ball on either side
- Lift your legs to the tabletop position and keep your knees bent at 90 degrees
- Lower your legs one by one towards the floor but not so far that you arch your back
As you perform this exercise, keep your spine and pelvis relaxed. This will ensure that the abdominal muscle controls the movements.
3. Supported Lower-Back Marching
As you focus on lower abs exercises, one you need to include in your regiment is the supported lower back marching. With this exercise, you’ll need to:
- Assume a seating position on the floor
- Keep your feet flat on the floor with the knees bent at 90 degrees
- While keeping your spine aligned, tilt backwards slightly
- Place the pilates ball under your lower back
- Raise your arms to shoulder length and hold the position
- Use the ball for support and retain the position without arching your spine
- Lift one leg until the shin is parallel to the ground
- Lower it slowly and repeat with the other leg
As you do this exercise, ensure that you do not use the quads or hip flexors to lift the leg. Instead, let your abdominal muscles control the movements for maximum gain. Aim for three sets of five reps per leg.
Achieve Your Fitness Goals
If you’re like most people, you have a fitness goal that you think you’ll never achieve. But, it does not have to be that way. The secret to achieving such seemingly impossible fitness goals is exercising the right way and consistency.
At Align, we can help you with both. We have a team of pilates experts that will guide you on the best ways to target lower abs without compromising your back . Contact us today to book your pilates session at Align here in Khobar, Saudi Arabia.
