10 Pilates Lower Ab Workout That Actually Hits Deep (No Reformer Needed!)

Your lower abs often sit out while the rest of your core does all the work. But pilates ab workouts use slow, controlled moves that leave them nowhere to hide.

And today’s pilates lower ab workout packs in 10 of those moves, from dead bugs to ab halos. Plus, there’s no reformer machine needed.

Sure, it might look like an easy ab workout. But roll out your mat, and those lower abs will say otherwise!

Funny name aside, the dead bug is the perfect opener for this pilates lower ab workout.

That’s because it trains your core to stay steady, which you’ll need for every move ahead.

So go slow, and you’ll feel your lower abs doing the work.

Remember the compass from math class? Your legs open and close the same way.

But your feet never touch the mat, which means your abs don’t get a break.

And if your lower back starts to arch, just hover your legs a bit higher.

This crunch works your abs from both ends, since your legs and chest come together.

The timing can feel clunky at first, though, so give yourself a few reps.

Once it clicks, think “closing a book” and let your abs pull everything in.

Picture a cup of tea on your lower back, and try not to spill it.

Easier said than done, since your core fights the wobble with every tap.

Oh, and doing this in a hot pilates workout? Wipe your palms first so they don’t slip.

Not every move in pilates ab workouts has a built-in breather, but this one does.

First, the knee drives work your core, and then child’s pose lets you reset.

Just don’t get too comfy down there, since the plank is coming right back.

On paper, these taps look like something out of an easy ab workout.

But that little crunch you hold the whole time changes things pretty fast.

So let your head rest in your hands, which takes the strain off your neck.

The twist happens at the top, but the real challenge is the way down.

That’s where your lower abs work hardest, since your legs will want to drop.

So try counting to three as you lower, which keeps you from rushing.

There’s a reason flutter kicks show up in some of the most effective ab workouts.

Those quick little kicks add up fast, so you’ll feel them low in your belly.

Once your legs start to feel heavy, just slow down instead of stopping.

Only two moves left, so hang in there with me!

And since both legs move as one, your abs end up doing all the heavy lifting.

Your hands are just there for balance, though, so don’t let your arms take over.

Last one! This core pilates workout ends with a deep lower ab squeeze.

And while swinging your legs might feel easier, it takes the work away from your abs.

So stay in control, and keep the weight on your shoulders instead of your neck.