Try these beginner ab exercises
Lower Ab Strengthener This exercise prepares your lower abs--the lower end of your rectus abdominis, a traditional weak spot in women particularly after pregnancy--for tougher Pilates work that follows.
You should feel the impact of these moves mostly in your lower abs and groin, not your ribs and upper abs. Before lifting your hips, tighten and pull the muscles in your groin up, as if you were holding a penny between your legs in your groin area. Then press your navel down. Doing just those two movements will strengthen your abs, even if your hips don't noticeably rise. Also, remember to relax your head into your fingertips and keep your elbows out of sight.
A. Lie with your back on the floor and position a pillow or cushion under your hips and buttocks for added support. Raise your legs and bend your knees, crossing your legs at the ankles. Place your hands behind your head. Your elbows should be out to the sides.
B. Press your abs toward your spine and exhale as you curl your hipbones toward your ribs, initiating the movement with your lower abs. Inhale as you lower your hips. Repeat. More Challenging Lower Ab Strengthener If you can do the first variation easily, try this one.
A. Lie with your back on the floor, your hands down at your sides, and a pillow or cushion held between your thighs and calves. Lengthen your body from the crown of your head to your tailbone.
B. Press your abs toward your spine and exhale as you curl your hipbones toward your ribs. Inhale as you lower your hips. Repeat.
