There are so many ways to buff your belly, tone your tummy or activate your abs without having to invest in expensive equipment or waste gas money driving to the nearest gym. In fact, one of the best overall ab exercises you can do for your mid-section is the bicycle maneuver, which can be done just about anywhere and anytime. One exercise tool that will come in handy at home is an inexpensive stability ball.
Bicycle Maneuver
The bicycle maneuver easy and convenient, and is one of the most efficient and effective abdominal exercises as it targets your entire abdominal wall, including your obliques which define your waist.
Lie down on your back on a mat or soft surface with your lower back pressed down firmly on the mat. Place both hands gently behind your head with your elbows open wide and lined up with your ears. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Lift your shoulder blades off the ground and bring your right elbow to your left knee, then your left elbow to your right knee. Continue the alternating bicycle motion for 20 repetitions. Rest and try for two to three more sets.
Ball Belly Burners
This exercise uses a stability ball and targets your midsection as well as your thighs. Make sure to hold your stomach in tight and keep your lower back pressed into the mat throughout the exercise.
Lie on the floor on your back, with a stability ball held between your hands and over your head. Slowly raise both legs off the floor while you simultaneously raise your head and shoulders off the floor. Hand off the ball to your feet. Lower both legs and your upper body back toward the floor, with your arms outstretched over your head, your abs contracted and your lower back flush to the floor. When your legs and arms reach about 2 to 3 inches above the floor, raise back up and transfer the ball back to your hands. Repeat the hand-offs for 10 to 12 repetitions. Try to work up to 20 to 25 repetitions. Remember to exhale as you contract and lift up, and inhale on the return motion.
Scissor Sizers
Scissors target your rectus abdominis and transverse abs, and can be done with or without lifting your head off the ground.
Lie on the mat with your hands placed flat on the floor beside your hips. Lift your right leg straight up toward the ceiling until it is level with your hip joint, while simultaneously lifting your left leg about an inch off the floor. With your toes pointed and your knees stretching out straight, alternate scissor leg movements, being careful to keep your lower back firmly against the floor, with your pelvis tilted and your abs tucked in tight. Perform 20 to 30 scissor sizers, breathing naturally without holding your breath.
Basic Belly Ball Crunches
Belly up to the ball and then lie on your back to fire up all your ab muscles. Place both feet flat on the floor, knees hip-distance apart. Your back should fit comfortably on the ball, with your shoulder blades, neck and head lifted up. Place your hands gently behind your head and be careful not to pull on your head as you perform the crunch. Exhale as you contract your abs and raise your upper body up and forward off the ball. Inhale as you return your shoulders back to the start position. Perform 10 to 20 ball crunches, rest and repeat for two to three more sets.
References
- "Ultimate Core Ball Workout"; Jeanine Detz; 2005
- "The AbSmart Fitness Plan"; Adam Weiss, D.C.; 2009
- "Total Body Toning: The At-Home Plan for Sculpting the Shape You Want"; Joely Johnson and Gale Maleskey; 2000
Member Comments