When you incorporate core exercises, you help yourself train the muscles in your lower back, pelvis, hips and abdomen so all of the muscles in these areas work together. Developing more strength in your core helps you balance your torso correctly, thus helping you reduce the fat around your middle.
Leg Flutters
Lie down on your stomach, raising your head a little bit. Lift both of your feet and knees off the floor, fluttering your legs rapidly up and down. Do this exercise for 20 seconds, take a break for 20 seconds and repeat. You can keep your arms straight by your sides or bend them, keeping your elbows by your sides. This exercise strengthens the back.
Twist Crunch
This exercise helps you work your external and internal obliques or the long muscles at your sides. You also work your abdominal muscles.
Lie on your back and bend both knees. Lift your head and put your hands behind your neck. Do not lace your fingers together. Twist to the right and bring your left elbow to your right knee while extending your left leg. Twist to the left, bringing your right elbow to your left knee and extending your right leg. Repeat 25 times.
Standing Trunk Twist
This exercise has some aerobic qualities to it and will increase your heart rate as you burn calories.
Stand with your feet 1 foot apart. Keep your knees relaxed. Twist your torso to your left, keeping your legs and hips stable. While you twist, bring your right arm in front of your body as if you are punching. Twist back to your right side, crossing your left arm in front of you. Repeat 100 times.
Alternate Knee-In
This exercise forces you to work your abdominal muscles and obliques.
Lie down on your back with both legs extended in front of you. Hold them about 3 inches off the floor. Put the palms of your hands flat on the ground, under your body. Hold yourself up with your elbows. Flex your abdominal muscles, bending your left knee. Bring your knee as close to your left shoulder as you can. As you straighten this leg, begin bending your opposite leg, bringing it up to your right shoulder. Make these motions until you have completed 15 repetitions. Do one more set of 15 reps.
Alternate Twisting Crunch
This exercise helps you exercise your abdominal and oblique muscles.
Lie on your back on an exercise mat with your hands behind your head. Raise your head, bend both knees and put the soles of both feet flat on the ground. Raise your left knee and twist as you try to touch it with your right elbow. As you are doing this exercise, flex your abdominal muscles. Continue this exercise for one set of 15. Pause, then repeat with 15 more reps. Begin again, repeating the movement by raising your right knee and touching it with your left elbow. Continue until you have completed two sets of 15 reps.
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