Lower abdominals are one of the hardest areas to target on a female body. We’ve come up with three of our favorite moves that work your abs and focus on the transverse abdominals. Our secret at MOD Fitness for abdominals is to think about the mind/abdominal connection while controlling the movement. Breathing is an important part of our cues and motivation through a challenging set.

You will strengthen your back, improve your posture and balance, and slim your waistline with strong abdominals.

Stabilizing Ab Work with a Pilates Ball

  1. Start by lying on your back and place the pilates ball underneath your lower back. Use your arms to stabilize your body and help you balance by pressing them into the floor.

  2. Bring your knees into a 90-degree angle over your hips. Pull your abdominals in towards your spine and imprint your lower back into the ball while maintaining a neutral spine.

  3. Begin to alternate your legs and tap your toes to the floor and bring them back to the tabletop position.

  4. Do this for 1 minute and repeat.

Dead Bug

  1. Start by lying on your back in a neutral spine. Curl your head, neck and shoulders off the floor and lift your knees to a 90-degree angle over your hips.

  2. Begin the move by lifting your right arm to your ear and extending your right leg straight. Switch sides and lift your left arm by your ear and extend your left leg straight.

  3. Throughout the exercise keep your pelvis and spine neutral and your abdominals stable.

  4. Do this 20 times. To modify the exercise keep your head, neck and shoulders on the floor.

Half Dolphin Plank with Knee Bend

  1. Start in a forearm plank with your elbows under your shoulders and forearms parallel to your body. Extend your legs straight with your toes curled under.

  2. Start by raising your hips up into a half dolphin by pressing your forearms into the ground and pulling your abdominals up towards your spine.

  3. Lower back down into your forearm plank.

  4. Bend your knees while keeping your hips still and extend your legs straight to complete the exercise

  5. Do these four steps for 1 minute and repeat the ab series from the beginning.

Share this Post

Leave a Comment

Your email address will not be published. Required fields are marked *

Comments (15)
  1. 1
    Joy August 17, 2017 at 11:50 am

    Those are great moves, especially dead bug. Been doing it for a while now and it really works.

  2. 2
    dariaed August 17, 2017 at 2:58 pm

    Your blog is fantastic x

  3. 3
    Mary August 17, 2017 at 10:10 pm

    I’m 6 months postpartum and still have diastasis recti. Is it safe to do these exercises? I’m willing to try anything but have heard some moves can do more harm than good. I love the idea of trying these. Would love your thoughts!

  4. 4
    Luna August 18, 2017 at 3:13 am

    Great moves! If only I could smile like you when I work on the poses LOL

  5. 5
    Elise August 18, 2017 at 3:33 pm

    I love these workouts! I never knew these were for lower abs, I need to do these workouts so I can be as fit as you!
    elise ~ http://www.elisebythepiece.com

  6. 6
    dragon ball super August 19, 2017 at 1:35 am

    Nice moves. Thanks for sharing this

  7. 7
    nicolettepainter August 20, 2017 at 2:51 am

    I definitely need to start including the Pilates ball into my workout. I keep seeing it in exercises but I just recently actually tried it and it’s amazing how you can feel the difference it makes in your abs. Saving for later!

    Nicolette | http://www.nicolette.co

    • Marnie Duncan August 20, 2017 at 9:33 pm

      We love using the pilates ball in class! Great to work your transverse abs.

  8. 8
    coffeeandtacos August 20, 2017 at 8:47 pm

    Love these ideas but think the title is misleading – there are other great lower abdominal exercises in addition to these ones.

  9. 9
    Sujj November 9, 2017 at 10:16 pm

    Absolutely love it! Ty for sharing



Marnie Duncan


Marnie Duncan


Dagny Piasecki


SHDW Studios