Lower Body Lifted
Lower body lifted is a Pilates bodyweight exercise targeting the abdominal muscles. It involves raising and lowering both legs from a supine position, requiring deep core engagement and spinal stability to control the movement safely and effectively.
How to do it
- Lie flat on your back with your arms extended by your sides, palms facing down.
- Raise both legs to a 90-degree angle directly above your hips.
- Engage your core and press your lower back into the mat.
- Slowly lower both legs toward the mat without letting your lower back arch.
- Raise them back to vertical and repeat for the desired number of repetitions.
Form cues
- Press lower back into the mat
- Keep legs straight but not locked
- Move with control, not momentum
- Keep your neck and shoulders relaxed
Breathing: Exhale as you lower your legs to engage the core; inhale as you raise them back to the starting position.
Common mistakes
- Arching the back: puts strain on your spine instead of your abs
- Using momentum: reduces the work your core needs to do
- Holding your breath: increases internal pressure and reduces stability
- Lifting legs too low: makes it harder to keep the lower back flat
Muscles worked
Primary: abs. Secondary: hip flexors, glutes.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 45 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have a history of back discomfort, check with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my hip flexors instead of my abs?
This often happens if your core is not fully engaged or if you lower your legs too far. Focus on pressing your lower back down and don't lower your legs past the point where your back starts to arch.
How can I tell if my lower back is arching?
Place your hand under the small of your back while lying down. If you feel a gap opening up as you lower your legs, your back is arching. Keep your legs higher until you can maintain contact with the floor.
Can I do this every day?
Core muscles recover quickly, but it is best to start with 3 days a week to allow your body to adapt to the intensity.