Abdominoplasty is the medical term used to describe a tummy tuck. This surgical procedure tightens and tones the stomach muscles while removing excess skin and fat. Although this procedure can be effective, it can also be expensive and come with side effects. Risks associated with abdominoplasty include infection, fluid collection beneath the skin and numbness in the abdominal area, according to the Mayo Clinic. If you want to take a surgical-free approach, perform ab exercises with added resistance to recruit as much muscle fiber as possible. With all of your exercises, aim for 12 to 15 repetitions.
Free Weight Exercises
When tightening stomach skin, all regions of your stomach muscles need to be worked. This includes the upper and lower rectus abdominis and obliques. Use free weights, such as dumbbells and barbells, to add resistance to your exercises. Decline push crunches and side twists work your lower abs and obliques, respectively.
To do decline push crunches, lie face-up on a decline bench with your lower legs hooked under the padded supports and two dumbbells held straight above you with your palms facing your feet. Lift your shoulders off the bench, squeeze your abs forcefully, lower yourself down and repeat.
Side twists require a standard barbell. Place one end of the bar in the corner of a room, grab the other end with your arms extended and move it back and forth to your sides in a steady motion.
Ball Exercises
Stability balls and medicine balls are used for full body conditioning. Use them together to do such exercises as weighted crunches and seated rotations.
To do crunches, lie face-up on the stability ball with your arms overhead, shoulders slightly lifted and medicine in your hands. Lift your body forward, squeeze your abs forcefully and lower yourself back down.
Seated rotations work your obliques and, as the name implies, they are performed from an upright position. Sit on the stability ball with the medicine ball held straight in front of you at chest level. Slowly rotate your upper body from side to side, moving the ball in each direction.
Ankle Weight Exercises
Ankle weights are tools used in the gym or home setting for added resistance. Strap them to your lower legs and perform such exercises as double crunches and bicycle kicks. Both of these exercises target your lower and upper abs, and bicycle kicks also target your obliques.
To do double crunches, lie on your back and perform a crunch as you pull your knees into your chest.
To perform bicycle kicks, lie on your back with your shoulders and legs elevated, shins parallel to the floor, knees bent 90 degrees and hands on the sides of your head. Quickly move your opposite elbow and knee toward each other as you extend one leg out. Repeat with your other elbow and knee and continue to move in a steady motion.
Cables
Cable machines have two weight stacks with sliding adjustable pulleys. By using handle and rope attachments, you can target your upper and lower stomach with added resistance.
A cable chop, for example, targets your obliques. To do this exercise, attach a single handle to a chest-high setting, stand in between the weight stacks and hold the handle in both hands with your arms extended in front of you. Steadily twist your torso toward the weight stack, then quickly swing your torso and arms the complete opposite direction by contracting your obliques.
Cable crunches target the upper abs and they are done with the rope attachment. Fasten the rope to a high setting, kneel in front of the weight stack and hold the ends of the rope on the outside of your head. Keeping your arms locked against your sides, perform crunches by contracting your upper abs.
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