If you're a woman, you're probably self-conscious about your stomach area. For the best ways to flatten your stomach, focus on strengthening and toning your abdominal muscles. In addition to looking better, a flatter stomach is healthier. You need strong core muscles to support your internal organs and steady your skeleton. Repetition and consistency are necessary if you want to reach your goal.
The Hundred
You can incorporate the hundred, which is a staple Pilates exercise, into your fitness routine to tone your abs, according to FitnessMagazine.com. The Pilates practice focuses on your body's "powerhouse," which includes the team of abdominal, lower back, pelvic floor and gluteus maximus muscles that form your core.
Lie on your back. Bend your knees and plant the soles of your feet on the floor with your ankles in line with your knees. Hold your arms alongside your torso with your palms facing down. Raise your shoulders and the back of your head off the ground. Look between your knees--you should feel your core engage. Pump your arms up and down for 10 breaths. Repeat the exercise 10 times.
Bound Curl
The bound curl targets your rectus abdominis and transversus abdominis, according to YogaJournal.com. The bound curl position forces you to activate your abs to complete the exercise.
Lie on your back. Bend your knees and stack your right thigh on top of your left thigh. If you can, hook your right foot on the outside of your left calf area. Draw your knees toward your chest. Bend your elbows, and stack your right elbow on top of your left elbow. Touch both palms together or touch the back of your hands to each other. Lift your shoulders and head off the ground and curl toward your belly. Perform five to 15 curls. Keep your legs stationary and make the movement from the core. Unwind from the pose, release your shoulders and head, and extend your legs out straight to let your belly stretch. Rest for five breaths and repeat on your other side.
Side-Reclining Leg Lift
The side-reclining leg lift is a yoga pose that stretches your sides and strengthens your belly. During this exercise, your core area engages to lift your thigh.
Lie on your right side. Extend both legs until they're straight. Bend your right elbow and support your head with your right palm. Bring your left palm in front of your chest to help with balance. Ground down through the right edge of your foot and raise your left leg toward the ceiling. Your thigh will need to externally rotate so the sole of your foot points toward the ceiling--don't use your lower back to lift your leg up. Your legs will resemble an "L" shape. Lower your left leg on top of the right to return to your starting position. Perform 10 to 15 lifts. Release from the posture and roll onto your belly for five breaths. Repeat the exercise on your left side.
Member Comments