The muscles in your belly are part of your body's core. It is important to keep this area strong to provide substantial support for your spine. The anatomical name for the stomach muscles is the rectus abdominis. You can use fitness tools or the weight of your body to do exercises.
Leg Lifts
Leg lifts work your lower abs. Lie face-up on the floor with your arms at your sides and your legs lifted 6 inches high. In a steady motion, lift your legs until the soles of your feet parallel the ceiling. Slowly lower your legs to the starting point and repeat for 15 to 20 repetitions. You can make this exercise more challenging by moving your legs in an alternating, scissor fashion.
Hanging Knee Raises
Hanging knee raises work your lower abs and are done with a pull-up bar. Grasp the bar overhand, with your hands shoulder-width apart, and let your legs hang down. In a controlled motion, draw your knees to your chest, slowly lower and repeat for 15 to 20 repetitions. You can make this exercise more challenging by keeping your legs straight while lifting them.
Abdominal Oblique Pull-ins
Your obliques are the muscles on the sides of your belly. Oblique pull-ins are performed with a stability ball. Place your shins on top of the ball and place your hands on the floor, shoulder-width apart. Your arms should be extended at this point and your body should be in a push-up position. In a controlled motion, roll the ball toward your head and pull your knees in toward your left shoulder. After holding briefly, extend your legs back out and pull the knees in toward your right shoulder. Continue to alternate back and forth until you've done 15 to 20 repetitions.
Side Crunches
Side crunches work your obliques with the weight of your body. Lie on your back with your knees bent, feet flat on the floor and hands on the sides of your head. Lower your legs to the floor on your right side, then lift your shoulders up and squeeze your obliques forcefully. Slowly lower and repeat. Once you've completed 15 to 20 reps, switch sides.
Push Crunches
Push crunches work your upper and lower abs. They are performed with a barbell and decline bench. Hook your lower shins under the padded support, lie flat on your back and hold the bar straight above you with a shoulder-width grip. In a steady motion, lift your shoulders off the bench and push the barbell straight toward the ceiling. After squeezing your abs forcefully, slowly lower and repeat 15 to 20 times.
Elevated Crunches
Elevated crunches work your upper abs and are performed with a stability ball. Lie face-up on the floor with the backs of your lower legs propped up on the ball and your hands on the sides of your head. In a steady motion, lift your shoulders off the floor, move your upper body forward and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions.
Member Comments