For her workouts, Kirsten King, founder of Flowing Pilatessays it focuses on integrating isometric dams (causing the muscles to stop at the hardest part of the movement) and isotonic holds (which require the muscles to stretch and contract while maintaining the same amount of tension), as well as layering techniques to fatigue the muscles while holding and challenge your body. “I focus on you. slow twitchstabilizing muscles that support joints, stability, balance, and posture,” explains King. “I work these muscles with slow, controlled movements.”
Not only is it a smart way to build strength, but it also allows you to address imbalances in the body that can occur when some muscles are stronger and overcompensate for weaker ones. As a result, you will minimize the risk of injury from a system that is not working optimally. “This strength and stability will support not only your fitness, but your daily performance as well,” says King. “You will experience less pain and imbalances, your flexibility will improve, and you will begin to move more efficiently.”
Stick to small, controlled movements done slowly what’s more it means you can get a really solid workout without breaking a sweat. Do not you believe it? Try these five Pilates exercises for lower abs below to see for yourself.
For them to be effective, however, King notes that you need to maintain a neutral spine, meaning you don’t want to tuck your tailbone under or flatten your lower back against the floor. Instead, he wants his spine to maintain its natural slight curve: imagine there is a blueberry under your back when you lie down and try not to crush it.
5 Pilates exercises for lower abs
Prayer position on the ball
- Begin by lying on your back with a soft Pilates ball (or small pillow folded in half) between your shoulder blades. Bend your legs so the soles of your feet are together and your knees are wide apart (like a lying butterfly pose). Bring your hands behind your head to support your neck and interlock your fingers, or keep them long at your sides. Keep your pelvis neutral.
- Inhale here, and as you exhale, gently lift your face and chest toward the ceiling, feeling as if your body weight is going up and off the ball.
- Staying neutral, inhale at the top and as you exhale lie back on the ball.
- Repeat this 10 times, squeezing your feet the whole time.
single leg chest raise
- Lie on your back and on your ball (between your shoulder blades) with one leg extended and straight so your toes are flexed toward you. Your other leg is bent, with the foot flat on the ground.
- Inhale, and as you exhale, maintain a neutral pelvis as you lift your face and chest toward the ceiling. Inhale at the top and exhale while lying on the ball.
- Repeat this movement, this time floating your long leg up, aligning your knee with your bent leg as you lift your chest. Inhale, and as you exhale, lower your leg as you lie back on the ball. Make sure to lift your long leg as high as you can while keeping your pelvis neutral.
- Repeat this 10 times before changing legs.
chest lift
- Lie down on the ball (still between your shoulder blades), this time with both legs bent and feet flat on the floor.
- Inhale in this position and exhale to lift your face and chest up to the ceiling. As you lift, you want to feel your heels pushing down and toward the mat, and at the same time pulling back toward your bottom. This ensures that you find a deeper connection through your hamstrings and into your lower abs. Maintain that connection through your feet as your chest rises up and over the ball.
- Repeat this 10 times.
single leg lift plank
- Get into a quadruped position on your hands and knees with both wrists under your shoulders, pressing all 10 fingers down and into the mat. Then extend each leg into a plank position, making sure your pelvis remains level with your shoulders.
- Inhale, and as you exhale, lift one of your legs so that it is in line with your pelvis.
- Inhale at the top and exhale to lower your leg to the ground, then repeat on the other side.
- Repeat this 10 times.
If your plank for it could use a refresher:
knee tapping
- Return to hands and knees, 10 fingers pressing into the mat and both knees below hips.
- Tuck your toes under, inhale, and as you exhale, press through your hands and lift your knees to float just an inch off the ground. Hold for five seconds, then lower your knees back down to hit the floor.
- Repeat this 10 times.
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