by Sunshine Ross

Created on: July 27, 2010   Last Updated: July 28, 2010

One of the hardest abdominal muscles to tone is the lower part of the rectus abdominus. Many women know this area very well, just below the navel where we get a little tummy pouch. Regular crunches and sit ups in the gym are effective for a good work-out of the rest of the abdominal region but this particular trouble spot needs the detailed focus and attention of a Pilates Method exercise.

Let's learn the exercise called "Rolling Like a Ball". First, seated on your mat, bend your knees with your feet flat on the floor. Keep your heels together and if it helps, keep your big toes apart (forming a "V" shape with two feet). Keep your knees the distance of your shoulders and try to dive your head between your knees making a C-curve with your spine.

The C-curve of the spine is more important than trying to get your head between your knees. You want to be in a position where you can draw your abdominal muscles in using the C-curved spine. Practice pulling the abdominal muscles in as you exhale.

Next, once you get the hang of moving your muscles with your breath, try lifting your feet a few inches of the ground as you exhale and squeeze the abdominal muscles in. It should feel like you are about to tip over backwards, but using the lower abdominal muscles to hold you back. You can feel yourself move just above the tailbone as you lift your feet up. Do eight repetitions focusing on the using the specific muscles of the lower abdomen while exhaling.

Once you have done this a few times and you can get your balance, it's time to do the complete exercise "Rolling like a Ball". In the same position, rock all the way to the tip of your shoulderblades, then rock back but keep your feet off the floor with control. That is one repetition. Repeat the same. Use muscle control to keep your feet off the floor throughout the exercise. Repeat 8-10 repetitions.

For a complete full-body work-out, do a complete mat pilates work out incorporating the flexibility, strength and stamina of the upper body and lower body. Recommended pilates exercises prior to "Rolling Like a Ball" are "The Hundred", to warm-up the abdominal muscles and wake up the entire body,  along with"Half Roll-down" and "Full Roll-Up".

Recommended along with "Rolling Like a Ball" are "One Leg Circles" and  the pilates abdominal series exercises "Single Leg Stretch", "Double Leg Stretch", "Scissors", "Lower Lifts" and "Criss Cross". Continue your mat pilates routine with "Spine Stretch Forward", "Single leg Kicks", "Saw". Stretch and strengthen your legs with "Side Kick Series", and your back with "Swimming".

Finish off your mat pilates work-out with the more challenging abdominal exercises "The Seal" and "Teaser Series".

Best of luck! Enjoy and have fun.

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