How to Work your Lower Abs

How to Work your Lower Abs

How to target your lower abs!

We get requests all of the time about this problem area!

 

 Simple Curl and Lifts

 Begin with your arms over your head, lying on your back. As you exhale, you want to roll up while pressing your lower back toward the mat. Hold this for a few seconds, then slowly roll down, floating your arms back up overhead! 

Plank w Knee Lowers 

It’s not good to just to “sit ups” in order to work your abs. You want to take a nice variety of body positions in order to target them in a balanced way. Thank you Pilates! We love a low plank with dual knee lowers in order to activate middle and lower abdominal muscles! It’s perfect sandwiched in between exercises with different body positions!

Feet to the Sky Lifts

 

Reach your feet up to the sky, stretching your legs. We might barely be able to see it, but you’ll be getting to those deep lower abs! 

Reach your feet up to the sky, stretching your legs. Go for a 90 degree angle, but if they aren’t totally straight today, that’s ok, keep working toward it!  

 Activate you lower abs as you try to lift your hips up off of the mat about an inch! These are quite subtle, but they REALLY get the job done. This is probably the very best exercise to make get those lower ab muscles engaged and working!  

We have amazing full length workouts that are choreographed and ready for you in the Fittbe Pilates App! Join our amazing community for ~ 23 cents per day. Try some sessions FREE too!

 

 

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The Little Black Dress Barre

The Little Black Dress Barre

I just produced a barre workout specifically catered to that “little black dress”. A staple in any woman’s wardrobe, and one which we should embrace! Barre gives us the tools to do so. Because it’s a full body workout, you tone your legs, refine your beautiful upper back muscles, tighten those arms & more. We can do this workout together via my app!

The Little Black Dress Barre

I also thought I’d share a few of the exercises that you can try – though it’s probably easier to follow along with the videos.

Hold on to a sturdy chair, or back of a couch for balance

1) Glue your heels together, and rise up to your toes. (This is called demi point). Squeeze those legs together as you take some medium speed plies, (just carefully bending and stretching your knees).

2) Now as you bend your knees, circle your working side arm overhead to a high fifth position, and then back down. Think of using resistance, as if you are moving though water.

3) Lower down to a first position, heels together, with your feet flat on the floor. Send your working leg out, extending it far away from you – but keeping your hips steady. Hold your arm strongly in second position (it’s amazing how simply holding your arm out there there can be a great workout!).

4) Add the arm floating up to high fifth and then out to second. The arm hits high fifth when the leg is out, then presses back to second position (Extended to the side), on the way in.

Make sure to repeat on the second side!

 ? xx

Kira

Must Try Leg Tone Up

Must Try Leg Tone Up

It’s time for an all time favorite leg series which is quick and fun. Start by taking a position on your hands and knees, and keep your abs tightening toward your spine. Reach one leg out to the side – this is a toughie! Make sure you keep that leg parallel. You’ll be tapping your toe down to the floor and then back up to hip height.

Go for 16 lifts in this position, tapping your toe and reaching back up to parallel.

Next, on the same leg, reach your leg back behind yourself (ballet arabesque), but keep that leg on the same plane! Slowly bring your leg back to the side. If you can, go for 16 of these as well!

Repeat and then my goodness stretch out that hip. Tip ?? Keeping your core so tightly engaged the entire time with your hands right below your shoulders is key!