Pilates is known for its core-targeting moves. Pilates exercises try to work the entire body, though they may stretch or work a particular area or two more than others. Therefore, the lower abdominal muscles are emphasized in some exercises more than others.
A healthy diet and regular cardio will also reduce excess belly fat that may be hiding the muscles of your lower abdominals. Pilates classes will likely include some lower abdominal exercise, but not necessarily. Pilates is not the most effective cardio exercise. Therefore, do Pilates exercise like the Double Leg Stretch and the Frog specifically for lower abs at home and then try a few Pilates classes at a gym or local studio for allover toning and stretching. You should also add some walking, swimming, cycling or other cardio to your routine.
Double Leg Stretch Exercise
Step 1
Lie face-up on a Pilates mat. Bend your knees and bring them into your chest. Wrap your arms around your knees to prepare for the Double Leg Stretch exercise.
Step 2
Crunch your shoulders off the floor and breathe in.
Step 3
Straighten your legs so that your feet are about 1 foot off the floor and simultaneously reach over your head with your arms so that they are also about 45 degrees from the floor. Breathe out as you extend your arms and legs. Keep your arms and legs from fully extending if doing so causes you feel pain in your lower back.
Step 4
Bend your knees into your chest again as you breathe in to complete one repetition. Work up to 15 reps.
Frog Exercise
Step 1
Lower your legs to the floor. Bring your feet together with your knees and thighs open. Put your hands behind your head on the floor to prepare for the Frog exercise.
Step 2
Crunch your shoulders off the mat and raise your legs a few inches off the floor. Breathe out as you lift your body.
Step 3
Lower your body back to the mat as you breathe in to finish one rep.
Step 4
Do three sets of 15 reps of each exercise with correct form.
Tips and Warnings
- Stop partway through your set if you are unable to complete it without breaking form. Do more sets once you have gained enough lower ab strength that three sets is no longer challenging. The American College of Sports Medicine recommends 30 minutes of moderate intensity physical activity five or six days a week. Doing a couple of Pilates exercises will not meet this requirement so do these exercises as part of a fitness program.
- Do not allow your lower back to arch during these exercises. This may hurt your lower back. Instead, use your ab muscles to stabilize your torso so that your lower back curves naturally off the mat and maintains this neutral position.
Things You'll Need
- Pilates mat
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