When it comes to the waist and abdomen, people often work this area on a daily basis for fast results. This is the completely wrong approach to take. Your abdominal muscles need to be worked hard and rested just like any other muscle group on your body. Two to three exercise sessions a week is sufficient, as long as you work your entire waist and ab area. Perform 15 to 20 reps of each exercise and make double sure you execute proper form.
Pull-ins
Abdominal pull-ins are often referred to as jackknifes or knee tucks. These exercises are performed from a prone (face-down) position on a stability ball and they target your upper and lower abs. Place your toes hip-width apart on the ball with your hands on the floor directly under your shoulders. After lifting your hips and leveling your body to the floor, roll the ball toward your head and bend your knees. Once your knees are by your chest, squeeze your abs forcefully extend the ball back out and repeat. For an easier variation, place your shins on the ball. For a more difficult variation, pull the ball in with one leg at a time.
V-sit-ups
A v-sit-up is sometimes referred to as a pike and it is done from a face-up (supine) position on the floor or on a weight bench. With your arms extended above your chest and your legs straight, lift your shoulders and legs off the floor and move your hands toward your toes. Squeeze your abs forcefully as you balance on your butt and lower back. Slowly lower yourself back to the ground and repeat. To keep emphasis on your waist and abs, do not let your shoulders and legs touch the floor when lowering down.
Overhead Chops
An overhead chop is executed with a medicine ball. Not only does this exercise tone your midsection, but it also targets your legs and shoulders. Stand with your feet in a wide stance, the ball held straight above your head and arms fully extended. Forcefully swing the ball downward and between your legs as you bend your knees. Reverse the motion to get the ball back above your head and repeat.
Windmills
A windmill works your obliques, shoulders and legs in one fluid motion. This exercise is a variation of a yoga pose called Warrior II. Stand with your feet three to four feet apart, your right foot turned out 90 degrees and left foot turned in at a slight angle. After bending your right knee and leveling your thigh to the floor, extend your arms so they too parallel the floor. Keeping your lower body still and without leaning forward, sway back and forth in a lateral motion to your left and right side. Every time you move down, reach your arms as high and low as possible. After doing a set with your right knee bent, take a rest and repeat with your legs in the opposite position.
Heel Touches
Heel touches work your whole waist area and they are performed from a face-up position. Lie on your back with your knees bent, feet flat on the floor, head and shoulders lifted and arms parallel to the floor at your sides. In a steady motion, twist your body laterally to your right and left side and try to touch your heels with your hands.
Long Lever Crunch
A long lever crunch places emphasis on your upper ab area. Lie on your back with your knees bent, heels resting on a bench and arms extended behind your head. After placing your hands together, lift your shoulders off the floor, move your torso forward and squeeze your abs forcefully. Slowly lower and repeat.
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