Toning the stomach muscles is a lot easier than burning off excess belly fat. Abdominal exercises like crunches target your abs to firm and tone these important core muscles. The stomach muscles contribute to posture and balance, so ab exercises are not done just for showing off a six-pack.
Ball Crunch with Leg Lift
The ball crunch with leg lift tones your abs through stabilization on the ball with only one foot on the floor and through spinal flexion as you do a small crunch with your upper body. You will need an inflated stability ball for this exercise, sometimes called a Swiss or exercise ball. Lie face up on the ball with your back and pelvis relaxed on the ball to begin this exercise. Bend your knees to 90 degrees with your feet flat on the floor at hip-width distance apart. Place your hands behind your head with your elbows open to your sides and your neck off the ball. This is the starting position. Next, curl your shoulders off the ball as you raise your head toward the ceiling. Simultaneously, lift your left leg straight and parallel to the floor. Hold for three seconds. Return to the starting position and raise your right leg on the next crunch.
Weighted Roll-Up
The weighted roll-up is a modification of the popular Pilates rollup exercise. You will need a dumbbell, medicine ball or weighted plate to hold in your hands as you do the weighted roll-up. To begin, lie face up on the floor or a mat with your legs straight. Lie your arms flat on the floor above your head and hold a dumbbell horizontally between your hands. This is the starting position. Squeeze your abs and then sit up by curling your head and back off the floor. Raise your arms with your body so when you are fully upright your arms point toward the ceiling with your biceps in line with your ears. From there, bend forward from the waist and reach toward your toes. The arms may move forward away from your ears at this point. Sit back up and bring your arms back next to your ears and roll back to the floor slowly. Touch your head and arms to the floor at the same time.
Stability Ball Crossover
The stability ball crossover targets your internal obliques, external obliques and rectus abdominis. The oblique muscles on the sides of your abdomen are important stomach muscles and should not be left out of a abdominal training program. To do the stability ball crossover, sit on a ball and walk your feet forward as you lean back until your upper body is parallel to the floor. Bend your knees and position your feet parallel to each other with your ankles in line with your knees. Place your fingertips behind your head with your elbows bent. Open your elbows and pull your shoulders back. Keep the elbows back during the exercise. Next, tilt your chin and curl your upper back to raise your head and shoulder toward the ceiling. Twist to the left and hold for one second. Lie back and then repeat with a twist to the right.
References
- "Shape": Jewel's Do-Anywhere Ab Routine: Janet Lee: July 2010
- EV: The Rollup
- "Oxygen": Your Best Abs Circuit Yet: Christine Killik and Jerry Kindela: July 2010
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