The abdominal muscles are part of the core, or trunk, musculature that stabilize the body. All movement begins at the core making the balance and strength contained within this area vitally important. According to the Nicholas Institute of Sports Medicine and Trauma, weak abdominal muscles affect posture, breathing, appearance and athletic performance, and a weak trunk can lead to low back injury.
Isometric Abdominal Toning
Squeezing and holding a muscle without moving through a range of motion is an isometric contraction. You may increase your abdominal toning by consciously choosing to use them. Contracting your stomach muscles any time that you think of it, will put you on the right path. This contraction, often referred to as "sucking in your gut", will promote good posture and train your abdominals how to work. If you do it often enough, you will find that you will no longer need to remind yourself as it becomes habit. A plank exercise can be done by lying on the floor on your stomach. Raise up onto your elbows and toes, squeezing your abdominals tightly, hold your body in a straight line. Do not allow your stomach to sag toward the floor. Begin with 10 seconds and try to increase to 30 seconds.
Seated Abdominal Toning
You may strengthen your abdominals while sitting in a chair or on the floor. Begin with the pelvic tilt. This is done by contracting your stomach and flattening your lower back, rocking your pelvis underneath you. It is a slight movement which can be done while driving, or sitting at your desk at work. You may progress to the pelvic clock. Rotate your pelvis in a clockwise direction for several cycles, making sure to maintain the abdominal squeeze, and then in a counter-clockwise direction.
Floor Exercise
Lying on a mat or carpeted surface you will perform the floor lying pelvic tilt and lift, the overhead arm crunch and rotating bicycle crunch. For the pelvic tilt and lift, you will lie on your back with your knees bent and your feet flat on the floor. Your arms are on the floor by your sides. Contract your stomach, flattening your low back into the floor. Continue to squeeze and lift the hips until your body is in a straight plank position. Hold this for 10 seconds and lower. You may increase the holding time as you progress in strength. The overhead arm crunch is done in the same back lying position with legs bent, but your arms are extended straight overhead. Contract your abdominals and lift your head and shoulders off the floor keeping your arms overhead and low back flat on the floor. The rotating bicycle is done by placing your fingertips on the sides of your head with your elbows pointing out while lying on your back. Bend and lift your left knee while lifting and rotating your upper body to the left, reaching toward your knee with your right arm. Lower and repeat on the opposite side using a cycling type motion with your legs.
Activities
You use your abdominal muscles during many activities. Running, brisk walking, yoga, Pilates and martial arts are some examples of activities which provide the opportunity to strengthen and tone the stomach area. The benefits of these exercises also include an increase in burned calories, which can help to decrease excessive weight that may be covering your newly toned abdomen.
Member Comments
Debrarh January 16
I am a Peace Corps Volunteer in Africa. First, I have very little to no money and some serious challenges maintaining my protein intake while controlling my carb intake (this is due to diet of the country I serve in). I had experienced a significant amount of weight loss before I left the States and while here in Peace Corps as well. My body has changed in dramatic ways that I am very proud of. However, I continue to have some fat/loose skin on my abdomen and thighs and I am wondering if I can take change this through diet/toning and weight resistance exercises. Please help!! I would appreciate it greatly. Thank you.