Toning your lower abs may sound difficult at first, but not when you can try Pilates to burn excess fats in your lower abdomen while strengthening your core. What’s great about Pilates is that you won’t need to work with weights to tone your midsection as most of the core workouts use bodyweight only. If you are wondering which lower ab Pilates workouts you should do, try the following ones out. You can use a mini ball if you like to make the following exercises more challenging.

  • Criss-Cross. Interlace your fingers behind your head then imprint your lower back into your mat by rolling your hips towards you until you feel that your lower back is pressed on your mat. Your legs should be in a tabletop position. Inhale then lift your chest up to go into a ready position. On exhale, twist your upper body to bring your right elbow towards your left knee while extending your right leg. Inhale to bring your left leg back on a tabletop position and repeat but this time, your left elbow should be reaching towards your right knee. Do 8 to 10 times while alternating sides.
  • Toe Taps. Lie down on a mat with your knees bent and your feet on the floor. If you are using a mini ball, raise your hips to go into a bridge position and roll the ball to the small of your back. The ball should act as a support and not cause you pain. If you are comfortable with the placement of the ball, raise your legs until they are in the table top position. Your knees should be on top of your hips. Engage your lower abs as you lower your right leg to the floor with your knee still at 90 degrees. Pull your leg back up using your lower abdomen and repeat with the opposite side. Keep alternating toe taps until you complete 20 reps.
  • Chest Lift. Another Pilates workout that will challenge your lower abdomen is the chest lift. Again, you will need to imprint your lower back into your mat by rolling your hips toward you until your lower back is snug on the mat. Raise your legs into a table top pose with your knees stacked above your hips. Interlace your fingers behind your head and on inhale, engage your lower abs as you raise your chest towards your knees. Inhale at the top of your lift then slowly exhale as you go back to your first position. Do this 8 to 10 times.
  • Single Leg Reach. Lie back down on your mat and go into a table top position with your lower back pressed on the mat. Reach your right leg to 45 degrees while your left leg remains in the table top position with the knee at 90 degrees. Engage your lower abs to bring your right leg back to the table top pose and repeat with the left leg. Continue alternating until you complete 10 to 20 reps.

 

Sources: livestrong.com

Comments

comments