Pilates initially called his method “Contrology” which comes from “control” and the Greek word “Logia”. There are various forms under the Pilates system and there are varied numbers of exercises in the various forms.
The benefits of the different forms are also varied. For examples there are certain Pilates exercises for the lower abs. Even though most of the Pilates exercises are abdomen concentrated there are a few exercises whose main focus is the lower abdomen. In other words the main area of benefit of these exercises is the lower abs.
The Pilates abs workout routine stretches and extends the lower, the mid and the upper abdominals of the human body separately. There are separate exercises for the lower, mid and upper abdomen. The lower abs exercises are as follows with the description of the exercise given along:
1. Modified Hundred:
This exercise is performed lying on the back face up. The legs should then be raised knees bent at 90 degrees.
The individual is to then inhale and exhale lifting his/ her head and shoulders off the floor with arms at shoulder height (palms down).
2. The Roll- Up:
The individual must lie face up on the back with legs and toes pointed.
The individual must then exhale as they slowly roll up one vertebra at a time starting with arms extended to the ceiling and palms forward, until seated and arms extended to the shins.
The individual must then exhale as they slowly roll back, and then start again.
3. The Single- leg Stretch:
This exercise is also performed lying face up on the back. Inhale as you lift the head and shoulder off the floor while bringing the left knee to the chest (hands on the left shin) and also raising the right leg to 45 degree angle, toes pointed and abs engaged.
The individual must then exhale and switch the leg repeating the whole exercise.
4. Rolling like a Ball:
The individual must position with the knees bent and tucked into the chest with arms wrapped around the shins. Head down with the heels raised, toes touching the mat.
The individual must then lift he toes and balance on their tailbone, heels close to the buttocks. The individual must then inhale as they roll back slowly until shoulder blades touch the mat. Then exhale and use abs to roll back up to balance on the tailbone again.
There are many other exercises whose main concentration point is the lower abs, a few others are the double leg stretch, the one leg teaser and the cable crunches.