The lower abdominals often get a bad rep for being ridiculously hard-to-reach muscles.
Bartha’s method is Pilates-based, and she shared a number of lower abs moves from her signature style.
The best part: you might do every one of her exercise recommendations from home.
Do all four of the moves below back-to-back for a focused lower abs workout at home.
Alternatively, keep them in the back of your mind to sprinkle into other routines.
Whatever you use, get ready to strengthen your lower abs.
Supported lower-back marching.
Place the Pilates ball under your lower back.
Raise your arms in air and hold.
Without tucking or arching your spine, lightly pressed up on the ball using your abdominals for support.
That’s one rep.Complete 3 sets of 5 reps per leg.
Tabletop marching with neck support.
This option is a fantastic lower abs exercise for anyone recovering fromdiastasis rectior scoliosis spinal surgery.
Plus, it’s perfect if you’re learning to become familiar with the neutral pelvis.
Bend your elbows and place hands around either side of the ball.
Bring your legs to a tabletop position.
Then, keeping both knees bent at 90 degrees, dip one leg toward the floor.
Then return to start.
Keep your spine and pelvis neutral, and allow the abdominals to control the movement.
Don’t lower your leg so far that your back arches.
That’s one rep.Complete 3 sets of 5 reps per leg.
Open chest marching.
It’s also helpful for anyone who has had scoliosis spinal surgery.
Keep your neck relaxed and spine neutral.
Lower it down with control to start.
That’s one rep.Complete 3 sets of 5 reps per leg.
Stability neutral pelvis marching.
If you have a bony tailbone in need of a little extra support, this one’s for you.
It’s also great if you havetight shouldersor already know how to find a neutral pelvis.
see to it your shoulders and head are relaxed, and rest arms on either side of your torso.
That’s one rep.Complete 3 sets of 5 reps per leg.
