4 Exercises That Activate Your Lower Abs With A Pilates Ball

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. For equipment, you'll need a Pilates ball, but if you don't have one handy, Bartha says you can also use a firm pillow (or a pillow folded in half). Whatever you use, get ready to strengthen your lower abs.

How to: Begin seated on the ground with knees bent at 90 degrees, feet flat on the floor, and a slight hinge in your hips. 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. Keeping your heels energetically pulling back toward your glutes, and legs bent at 90 degrees, lift one foot off the ground until your shin is parallel to the floor. Try to "turn off" the hip flexors and quads as you lift your leg, allowing the abdominals to control the movement. Return to start. That's one rep. Complete 3 sets of 5 reps per leg.

How to: Lie down on the ground and place the ball under the nape of your neck like a pillow. 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.

How to: Lie down on the ground with knees bent at 90 degrees, feet flat on the floor. Place the ball between your shoulder blades, keep your chest lifted, and place your arms behind your head. Keep your neck relaxed and spine neutral. With your legs still bent at 90 degrees, lift one foot off the ground until your shin is parallel with the floor. Lower it down with control to start. That's one rep. Complete 3 sets of 5 reps per leg.

How to: Lie on the ground and place the ball directly under your tailbone (not your lower back). Keep your spine straight, making sure the abdominals don't slouch down to the floor, and lift legs up to a tabletop position. Make sure your shoulders and head are relaxed, and rest arms on either side of your torso. Keeping both knees bent at 90 degrees, lower one leg toward the floor until your foot hovers a few inches off the ground. Return to start. That's one rep. Complete 3 sets of 5 reps per leg.