Lower Ab Pilates Workouts

The Pilates Method of exercise was developed by Joseph Pilates as a means to strengthen the whole body, develop functional flexibility and improve cardiovascular fitness. Though all of the exercises in the Pilates repertoire are designed to strengthen and develop the abdominals, or "abs," certain exercises focus more on challenging the lower abdominal muscles. Each of these exercises should be performed about 8 to 10 times.

  1. Mat Exercises

    • Classic Pilates mat moves will help develop your lower ab muscles. The key to challenging the lower ab muscles is with the movement of your legs. The "Pilates 5," a series of exercises from the traditional Pilates repertoire, includes such movements.

      To perform the Double Straight Leg Stretch, lie on your back, and lower and lift your legs, keeping your legs together and knees straight. Don't allow your feet to touch the ground.

      Scissors is another move from the "Pilates 5." Lie back, and keeping your knees straight, alternate lifting and lowering each leg. Be careful not to let either leg touch the ground as you lower them.

    Leg Moves

    • Challenge more parts of the lower abdominal region by increasing the range of motion in the leg. For Leg Circles, lie on your back and extend both legs, feet pointed and on the ground. Lift one leg up, keeping the knee straight and the feet pointed, and draw a circle in the air. Start with smaller circles, and slowly increase the size of the circles. Be sure to keep your hips still. Repeat with the other leg.

    Mat Work With Props

    • Props such as a fitness ball or 2-pound hand weights can add an extra element of difficulty to classic Pilates moves on the mat and create more of a challenge to your lower abs.

      Add the fitness ball between your knees or ankles during Double Straight Leg Stretch. Make sure the ball doesn't touch the ground as you lower your legs.

      Use hand weights when performing the leg lifts. Lift your arms off the mat as you lower your legs, and lower your arms as you lift the legs. Keep your elbows and wrists straight while performing this move with weights.