The lower abdominals are a crucial part of your core musculature, which are the muscles in the center of your body responsible for your posture and balance. A strong core supports athletic and dynamic movements, but it also protects your lower back and contributes to a smaller stomach and waist. Pilates exercises work multiple muscles at once, giving you many options to train the lower abs along with other muscles of your “powerhouse.”
Starlight
The starlight is an intermediate Pilates exercise that uses all of the abdominal muscles, according to the book “Pilates.” However, because the lower abdominals must remain tight to keep your lower back from arching throughout the exercise, you can be sure the lower abs get a good workout.
Start the starlight by lying on your back, with your knees bent. Your feet should be on the floor. Squeeze your lower abs to support the lower back in a neutral position on the floor. Bend your elbows and put your hands behind your head. Then, lift your head and shoulders off the floor. This is the starting position. Next, raise your right knee toward your chest until your thigh is perpendicular to the floor and your shin is parallel. Point your toes. Next, raise your left leg. Bring your head toward your knees and keep the lower abs tight. Slowly lower both feet back to the floor and lower your upper body slightly to return to the starting position.
Jackknife with Back Stretch
This is an advanced exercise that challenges the lower abs to remain engaged during the exercise and also strengthens the hip flexors. The back, neck and hamstrings may all be stretched with this exercise. This exercise should not be done if you have neck or lower back problems, according to “Pilates.”
Begin lying on your back with your feet on the floor and your knees bent. Rest your arms straight at your sides, on the floor, with the palms down. Lift first the right and then the left leg until both shins are parallel to the floor, with the knees forming right angles. Then, straighten your legs toward the ceiling. Roll your hips and lower back off the floor and lower your legs until your toes touch the floor behind you. This is similar to the plow pose in yoga. Your upper back, head and arms stay on the floor. Next, bend your knees toward your head while keeping your toes on the ground. Straighten the legs again and then reverse the motion of the exercise until both feet and your back are on the floor. The lower abs must stay squeezed to support your back and help you maintain your balance during the jackknife.
Roll Up
The roll up is a Pilates exercise for the upper and lower abs, hip flexors and neck muscles. It is like a sit-up exercise but with an additional forward movement like the sit and reach stretch.
Begin lying face-up on the floor with your legs straight and your arms straight on the floor, over your head. Squeeze your lower abs. Then, curl your neck and back off the floor, one vertebra at a time, until you are sitting up straight. The arms raise up in an arch over your head and in front of your body as you roll up. Hinge forward at the waist and reach your arms toward your toes. Your back will round but your abs should still be tight. Return to the floor one vertebra at a time and lower your arms back over your head.
About this Author
Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.
