5 Essential Pilates Exercises to Flatten Your Lower Abs
Are you a Pilates enthusiast looking for some new exercises to target that annoying lower tummy bulge?
If you practice Pilates, you’ve probably done many of the traditional mat exercises that work the abdominals: Criss-Cross, Single and Double Leg Stretch, The Hundred, Roll-Up, to name a few.
Sure they’re effective exercises, but you are looking for some fresh moves that get into those stubborn lower abdominals.
In this post you’ll discover 5 unique exercises, courtesy of my favourite Pilates instructor Bailey Brown of the BB Fit app, targeting the lower abs while simultaneously working the rest of your core.
First, let’s go over the unique breathing method that makes Pilates so effective for toning core muscles.
What is Pilates?
Pilates is a gentle form of exercise that involves slow, controlled movements during which you contract your abdominal (core) muscles while breathing in a specific way.
The Pilates breath goes like this: inhale through the nose, expanding the ribs out to the sides and back of your body (not up towards the ceiling) and exhale through the mouth while closing the rib cage down and in.
Sound complicated? Trust me, it’s not.
Find a video online and try it out. After a few breaths you’ll get the hang of it.
And it’s worth it; this breathing technique alone can change the appearance of your belly because it works the abs.
Next, imagine the results when pairing it with movement …
Breath + Movement = Flat Tummy, Strong Core
The Pilates breath engages what is referred to by instructors as the “Powerhouse”: the deep internal transverse abdominis (abs) and the rectus abdominis (also abs) which sit on top, plus the obliques, lower back muscles and pelvic floor.
This breathwork, when paired with challenging exercises that work major muscle groups and smaller, stabilizer muscles, produces major results quickly.
Pilates can be done on a reformer machine or a mat, but I prefer the mat because … you lie down!
Now that we’ve covered the fundamentals, read on to learn the 5 mat Pilates exercises that flattened my lower tummy and strengthened my Powerhouse.
You will need a mat and nothing else — another reason to love it!
Exercise #1 — A Variation on the Criss-Cross
• Lie on the mat, inhale (see above) and bring both knees to tabletop*.
• Exhale and place hands on the back of the head, keeping elbows wide. Inhale and curl your head up so that your chin is hovering above your chest.
• Exhale while extending your left arm past your left hip and extending your left leg long until it hovers 1 inch above the floor. The right knee remains in tabletop.
• Return your left arm and leg to the starting position.
• Sticking with your left arm, curl up and twist your left shoulder to bring your left arm across your ribs to your right hip.
• As you do this, extend your right leg long.
• Continue with the left arm, alternating legs. 15 reps.
• Then switch to the right arm, alternating legs. 15 reps.
Tip: Focus on keeping your abdominals as flat as possible as opposed to lifting your upper body high in the air.
Exercise #2 — V-Leg Crunch
• Lie on the mat and place your hands above your head.
• Inhale and on the exhale, lift head, neck, and shoulders off the mat and bring your legs straight above your hips.
• Inhale and slowly extend legs out to the sides of your body while bringing your clasped hands through your legs past your pelvis.
• Return legs to meet above the hips while you lower your upper body down to the ground.
Repeat.
Reps: 15
Tip: Try to get your hands as far past your pelvis as possible and pause at the top of the crunch for a few seconds.
Exercise #3 — Scissor Kick
• Lie on your back with your palms resting at your sides or just under your tailbone.
• Inhale and on the exhale, gently press your lower back into the mat by angling your pelvis up toward the ceiling.
• Inhale and raise your right leg, then your left to hover perpendicular to your hips.
• Exhale and slowly lower your straight legs towards the floor, crossing them over each other quickly. Lower the legs as low as you can without your back raising off the floor, or feeling any pain in your lower back.
• Immediate raise them back to the starting position.
Repeat.
Reps: 15
Tip: For an advanced option, place your hands behind your head and curl your head, neck and shoulders off the ground. This will engage your upper abs as well as your lower abs.
Exercise #4 — Diamond-Leg Crunch
• Lie on the mat with your knees pointing out to the sides and the soles of your feet pressed together.
• Inhale and place your hands behind your head. Exhale and curl your head and neck toward your chest.
• At the same time, raise your legs in the diamond shape towards your chest to meet your elbows.
• Exhale while you lower your arms and legs simultaneously, tapping your feet on the mat.
Repeat
Reps: 15
Tip: Take your time with this move to ensure you keep your abs engaged and as flat as possible. Also, it will burn more — trust me!
Exercise #5 — Heel Taps
• Lie down on the mat with your legs extended.
• Lift your right heel to tap the toes on your left foot. Return to starting position.
• Then lift your left heel to tap the toes on your right foot.
• Then lift both left and right heels and tap them on the mat, half-way to your bum. Return to starting position.
• Repeat starting with the right heel.
• Use the Pilates breath as feels good.
Reps: The three moves count as one rep. 20 reps.
Tip: Leave your head resting on the mat as the abs have to work harder to stay engaged.
*Tabletop refers to a position whereby your back is on the mat with your knees bent and raised so that your thighs are perpendicular to the floor and the shins are parallel to the floor.
Get Out that Mat
There are so many benefits to practicing Pilates outside of toning and strength building, but if you want to flatten that lower belly, these are my go-to moves.
I bet you will see, and more importantly feel, the difference in your core even after the first time!
Laura Gatsos Young is a freelance writer specializing in health and wellness. She is devoted to her daily Pilates practice. Learn more about her at lauragatsosyoung.com.
