If you’re currently building a library of low-abs exercises in search of sculpted six-pack abs and V-rips, these five Pilates exercises can help strengthen your core and build lower muscle definition.
In the search for those coveted pesky v-lines, lower abdominal exercises target the lower portion of your rectus abdominis muscles (otherwise known as your external six-pack muscles) and deep core muscles like the transverse abdominis and internal oblique muscles. But while lower abdominal exercises can undoubtedly build strength, tone, and definition, does pilates work for weight loss?
Well, it’s not that simple. Sculpting rock-solid abs also depends on diet, genetics, and a varied exercise routine to reduce body fat (Learn how to calculate your body fat percentage and why it’s important). according to Yale (Opens in a new tab)High stress levels can also contribute to stubborn pockets of belly fat, making it even more difficult to achieve your fat loss goals.
But all is not lost. While you can’t cut fat, you can certainly pair a healthy diet with a set of lower-abdominal exercises—like the lower abs workout with 18 million views—to increase your chances of success. Read on for five Pilates exercises we just can’t get enough of.
Lower abs exercises: 5 Pilates exercises to try
You never can truly Isolate the lower abdominal muscles (the rectus abdominis muscle is one long muscle), so target and strengthen All Your core areas will help keep you strong, agile, and injury-free.
Core exercises also improve stability and posture when building the rig you’re looking for in the gym, so banishing lazy core and underperforming core muscles will help you lift heavier in exercises like bench press and deadlifts.
However, lower abs exercises are designed to tone the lower abs and work the quadriceps. Perform these exercises with 45 seconds of work and 15 seconds of rest for three to five rounds, or incorporate them into your existing workouts.
1. Lying leg raises
Leg raises target your rectus abdominis (upper and lower abs), your hip flexors, your internal and external oblique ligaments, and even your quads and glutes. It’s great to make your lower abs burn. Find out what happened when our writer hiked 50 feet a day.
How to do a lying leg raise:
lay on your back with both Legs stretch on the earth. keep your Weapons at your side. For additional support, put a file Your hands are under your lower back near the top of your glutes. Tuck your chin in towards your chest and Tilt your pelvis toward your spine.
keep your core engagedand then Lift both legs Pointed toes towards the ceiling. Pause, then slowly Two inches above the ground, maintaining a flat back and a neutral spine.
Modify: Lift one leg at a time to reduce pressure on the lower back. Once you feel comfortable, try placing a weight between your feet or slowing down the exercise for an added challenge.
2. Reverse crunch
As the debate rages over sit-ups vs. crunches, the reverse crunch remains a staple for building upper and lower muscle strength simply by bringing your legs up toward your chest.
How to do a reverse crunch:
lay on your back with your legs at 90 degrees and Knee bend. keep your Weapons at your side. Engage your heart And the Lift your upper back bit off the mat. As soon as you feel your abdominal muscles engage, Draw your knees toward your shouldersLift your hips off the mat. Turn back to your starting position
Modify: Try removing your arms from the floor to challenge your core even more.
3. Hanging leg raises
Similar to the lying leg raise, this exercise works the same muscles with an added challenge for your shoulders and arms. You will need a bar to perform this exercise.
How to do hanging leg raises:
Hold the bar with both hands-Thumb fully wrapped around the tape. Retract your shoulder blades by pulling it back and down your back. Engage your heart And tighten all your muscles Keep your body tight. Point your toes, then slowly Lift straight legs toward the bar without swing. slowly lower back down to your starting position.
Modify: Bend your knees and focus on bringing your knees up to your chest until you feel ready to step forward.
4. Dead bugs
Dead bugs are a surefire way to challenge your core strength and stability by targeting your most core muscles, including your upper and lower abs, obliques, pelvic floor and deepest abdominal muscle – the transversus abdominis.
How to do dead insects:
lay on your back with your Knee bend legs at 90 degrees, Feet raised. Extend your arms above you With your hands directly above your shoulders. Engage your heart And the Tilt your pelvis toward your spine to flatten your lower back.
same to you inhaleAnd the Extend your right arm behind you And your left leg Away from you, they both stand an inch in front of the ground. same to you ExhaleAnd the Return to your starting position And repeat on the other side.
Modify: Slow down your movements to increase the time your muscles spend working
5. V- sits
V-sits use isometric contraction (when your muscles are under stress without moving) to build strength and stability. As with the plank, you’ll be working for a set duration rather than reps. Many muscles work while sitting in a V-shape, including the upper and lower abdominal muscles, the internal and external oblique muscles, and the hip flexors.
Doing V-sits can also help you master hanging leg raises as you’ll need to pull your thighs in toward your chest to maintain stability.
How V-sit works
beginning sitting with your Knee bend And the Planted feet. Extend your arms in front of you. Engage your heartmaintain a Flat back with your Shoulders rolled And lift the chest.
Slowly raise your feet Far from Earth, then Extend your legs in front of you at an angle of 45 degrees. start at Shift your weight back to create V shape with your body until you find it balance. Hold and continue to breathe.
Modify: Keep your knees bent or place your hands next to your hips for extra support.
Looking for more Pilates-inspired workouts? You’ve tried this bodyweight Pilates workout for your abs and buttocksAnd the And the This Pilates exercise is one of the best exercises for sculpting your abs.
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