Ab exercises alone won't spot-reduce a large belly, but they will tighten and firm a stomach not covered by body fat. According to "Ace Fitness Matters," any form of exercise will lower body fat equally. Ab exercises do, however, burn calories and can reduce body fat somewhat. They also strengthen the ab muscles, which compress the abdominal contents and support the spine.
Plank-Up
The plank-up uses similar body mechanics to the dolphin pose in yoga. Plank-ups will help you get flat abs but also work the muscles of your glutes, hips and back. Although the exercise begins in a modified plank position, your body does not remain static, as it would when doing a plank exercise on your forearms. To do the plank-up, put your toes and forearms on the floor, and lift your upper body until it is parallel to the floor. The legs are straight. Align your elbows with your shoulders, and touch your palms to the floor. Squeeze your abs and glutes. Then, raise your hips away from the floor without moving your arms or toes, and hold for 2 seconds. Drop your hips back to the starting position to finish one plank-up.
Inverted Exercise Ball Leg Pull-Ins
This exercise uses an exercise ball to firm your abs as your lower body balances on the ball. Simply balancing on the ball in a push-up position will work your abs, but pull-ins involve rolling the ball and lifting your body to further challenge your abs. Lie face-down, with your hands on the floor and your shins and ankles on top of the ball. Brace your arms so they are perpendicular to the floor, as for push-ups, with your hands shoulder-width apart and your palms flat. Next, pull the ball forward as you lift your pelvis toward the ceiling until the tops of your feet and toes are touching the center of the ball. Then, roll the ball back, and lower yourself down until your torso is parallel to the floor.
Lying Oblique Leg Raises
This exercise emphasizes the obliques muscles on the sides of your stomach, but the transverse abdominis muscle, which wraps around the front of your abs, also works to keep you lying sideways without rolling as you lift your leg. Lie on your right side, with both legs straight. Place your right arm on the floor in front of you, with your palm flat. The left arm is bent, and your left hand goes on the back of your head. Your left shoulder, hip and ankle must be directly above your right side so you are perfectly sideways. Squeeze your abs and glutes to maintain this position. Then, lift your left leg toward the ceiling, and lift your head and shoulders as well. This will bring your left shoulder and outer thigh toward each other, but they won't be able to touch. Your right arm stays on the floor. Lower your body, then repeat on the other side.
Member Comments
FlatStomachFast May 5
Diet is what's needed, the exercises are just icing on the cake. So to speak.