To achieve the highly coveted hourglass figure, there are certain areas of the body that you need to focus your attention on. The midsection is one such section. Developing curves in the midsection takes the right mix of exercises. Not only do you have to target the upper and lower ab region, but you also need to work your sides as well--also known as the obliques. This takes patience and the execution of proper form.
Step 1
Pedal a stationary bike to burn calories and lose weight in your midsection. Do 45 to 60 minutes of indoor cycling three times a week on nonconsecutive days. If you do not like indoor cycling, do any form of cardio as long as it gets your heart rate elevated.
Step 2
Tilt your pelvis backward to work your lower midsection. Lie on your back with your knees bent and feet flat on the floor. Lift your pelvis and tip it back toward your upper body. Squeeze your abs forcefully for a full second, lower your pelvis back down and repeat. Feel your lower back flatten out on the floor when you do this exercise.
Step 3
Grasp a pull-up bar to do hanging leg raises. Grab the bar with an overhand, shoulder-width grip and let your legs hang straight down. Keeping your upper body still, lift your legs up in the air until they parallel the floor. Slowly lower them back down and repeat. Try to lift them higher if you are capable.
Step 4
Grab a medicine ball and do a set of Russian twists. Lie on your back with your knees bent and feet flat on the floor. Hold the medicine ball at arm's reach above your chest. Lift your torso off the ground so your back is at an angle. Rotate your upper body to your right until your arms parallel the floor. Reverse your direction and go to the left. Keep going back and forth in a smooth, continuous fashion. Keep your eyes in line with the ball at all times.
Step 5
Execute a set of oblique pull-ins on an exercise ball. Place your lower shins on top of the ball and place your hands on the floor directly under your shoulders. Lift your hips in the air to form a straight line from your shoulders to your heels (think of a push-up position). Pull your knees in toward your right shoulder as you roll the ball on the floor. Squeeze for a second, extend the ball back out and bring it in toward your left shoulder. Keep alternating back and forth to each side.
Step 6
Perform abdominal crunches on the ball. Lie face-up on the ball with your shoulders and head slightly elevated. Extend your arms up at an angle behind your head. Leave them extended as you curl your body up in the air forward. Squeeze your abs for a full second, lower yourself back down and repeat.
Step 7
Hollow out your stomach by doing vacuums. Come onto all fours with your hands under your shoulders and your knees under your hips. Take a big deep breath and exhale all of your air. Let your stomach hang down as you do this. With no air in your lungs, pull your navel in toward your backbone. Go as far as you can and hold for 5 to 10 seconds. Catch your breath and repeat 8 to 10 times.
Tips and Warnings
- With the exception of vacuums, do 15 to 20 reps and three to four sets of your exercises. Work out three times a week on the alternating days of your cardio. If you have excess weight in your midsection, reduce your caloric intake and make sure to follow a healthy diet that is low in fat and high in nutrients.
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