Getting those washboard abs is a dream for almost everyone, but many give up because they don't want to spend hours in the gym. What if you didn't have to? No endless crunches or tiring cardio—just a few simple floor exercises you can do at home to target and trim your lower abs. Sounds like a dream, right? Not anymore.
The Secret to Toned Abs
Pilates instructor Cat, who has spent two decades training Victoria's Secret models, has shared the secret to a toned, sculpted midsection. Interestingly, it has nothing to do with grueling crunches. “I’ve trained Victoria’s Secret models... this is how we flatten lower abs,” she said in a video shared on Instagram.
How to Achieve Flat Lower Abs
Most people approach lower ab workouts with the wrong technique. They focus on hip flexor engagement and lower back tension rather than activating the deep core muscles, where the real transformation happens. Cat’s method prioritizes proper form and deep core activation from the start. “After 20 years teaching Pilates, this is still one of my favourite 10-minute deep core flows for flattening the lower stomach and cinching the waist,” she said.
The 10-Minute Exercise
To practice this move, you may need a pair of light dumbbells, ankle weights, a yoga mat, and a foam roller. While doing this exercise, ensure your pelvis is in a neutral position. This can transform how your core engages during exercise. You can use a foam roller for this purpose. “The roller helps you find a neutral pelvis so the deep core (TA) switches on properly instead of gripping through the hip flexors and lower back,” she said. “My ankle weights are 1 kg / 2.2 lbs and my hand weights are 2 kg / 4.4 lbs. You can absolutely do this without weights too. The hand weights challenge the upper abs and help knit the ribs together, while the elevated legs create long, lean tone without bulky hips or thighs,” she added.
Cat’s lower ab routine combines three simple yet highly effective movements, performed in a circuit for maximum efficiency:
- Stars (12 reps): This movement helps keep your entire core engaged while maintaining the neutral pelvis position.
- Double toe taps (12 reps): This controlled movement targets the lower abs while keeping tension on the deep core muscles rather than the hip flexors.
- Dead bugs (12 reps): This classic Pilates move, when performed with proper form, keeps your core engaged and stable.
Repeat this circuit three times, which takes only 10 minutes. With regular practice and the right diet, you will be able to get those toned lower abs!
Disclaimer: The exercises and information provided in this article are intended for informational purposes only. Always consult with a certified fitness professional or healthcare provider before starting any new workout program, especially if you have existing health conditions or injuries.
