Lower Pelvic Ab Workout

Abdominal workouts that enhance the lower pelvic region also help alleviate low-back pain and improve bladder function and incontinence. Ab muscles support other core muscles as well as internal structures. Lower pelvic muscles, or pelvic floor muscles, are also important during childbirth. Strong pelvic floor muscles can reduce pain from childbirth because they enhance pushing ability and potentially shorten the process.

Air Bicycle

This is useful as a rehabilitative exercise or one that can be safely done while pregnant. It provides movement for your lower pelvic and ab muscles without risk of back injury. Begin by lying on your back. Bend your knees, lift both feet and extend one leg out while bringing the other knee close to your chest. Place your arms behind your head, with elbows touching each other. Maintain this position for five seconds before alternating knees.

Reverse Crunches

The lower back experiences more stress when you perform this exercise. Lie on your back and lift your feet, placing your knees above your hips. Bend your knees at a 90-degree angle and exhale while consciously contracting your abdomen muscles. Begin lifting your hips slowly off the floor, inhaling as you do, then return your hips to the floor. Make sure you are not experiencing any undue strain or tightening in your lower back because it can indicate improper form.

Hanging Leg Raise

Pelvic and lower ab strength are emphasized when doing hanging leg raises. You need a hanging bar to perform this exercise. When grasping the bar, there should be a distance slightly wider than your shoulders between your hands to ensure an even placement of weight. Take a deep breath and then, while exhaling, bring your knees closer to your chest. Try not to swing as you do this because it reduces the level of muscle resistance. Once you have done this exercise for several weeks, you should be strong enough to try extending your legs in front of you.

Pelvic Tilt

Considered a form of Pilates, the pelvic tilt builds strength in the lower abs and pelvic region muscles by emphasizing flexibility and balance. Lie on your back, bend your knees, but keep the soles of your feet flat on the floor. After placing your arms beside you, inhale deeply and force your navel down, as if trying to reach your spine. Hold this position for five to 10 seconds and relax. Repeat the pelvic tilt as needed. If soreness affects the area the next day, reduce the repetitions until muscle strength is improved.