According to Dr. Len Kravitz at the University of New Mexico, the abdominal muscles are the primary supporting muscles for the spinal column. Weakness in these muscles isn't merely cosmetic, it endangers the structure of the back and vertebrae, making them vulnerable to damage. It is possible to tighten your stomach muscles without surgery however the exercises that target these muscles are not necessarily the ones that are commonly recommended. The right exercises, combined with a solid aerobic program will help you tighten your stomach muscles and lose weight to show off your new abs.
Step 1
Begin your workout with abdominal crunches, which work all of the major muscles in the abdomen. Lie on a padded surface such as carpet and bend your knees till you can place your feet flat on the ground. Bring only the upper portion of your torso up off the ground, towards your knees. Maintain an awareness of your abdominal muscles as your perform this exercise. You should feel them working to pull your chest up to about a 45 degree angle. Never allow your lower back to do the work, the motion should come strictly from the abdomen. Begin with 30 repetitions a day and work on getting the proper form before increasing them.
Step 2
Perform a pelvic tilt, which isolates your lower abdominal muscles and resembles a crunch, but using the legs and buttocks. Lie on your back on a soft surface and bend your legs to a 90 degree angle, with your lower legs parallel to the floor. Using only your front abdominal muscles, bring your buttocks up towards your chest. This should only require that your buttocks lift slightly from the floor and you should feel the muscles in the lower front of the abdomen tighten. Never use your legs or back to perform this exercise. Perform this exercise 30 times or less, until you are able to do it without losing proper form.
Step 3
Work on your oblique muscles, which are found on the sides of your abdomen, by using a twisting motion exercise. This can be accomplished by laying on a flat surface with your hand behind your head. Bring your elbow to the opposite knee, only using your oblique muscles. As an alternative, you can use something with parallel bars by using your lower arms for support, so that your legs are hanging down. Slowly use your obliques to twist and bend your lower half towards the opposite side of your upper half. Again, this will not involve significant amounts of movement, because it is very precise in it's targeting the obliques when performed correctly (see Resources). Initially, start with five repetitions, focusing on using proper form. Increase repetitions as your muscles acclimate to the exercise.
Step 4
Add in at least 30 minutes of weight bearing aerobic activity three times a week. You can have the most toned stomach muscles in the world but without losing abdominal fat, no one would ever know. In addition, weight bearing aerobic activities such as walking, jogging or running allow you to focus on tightening your core abdominal muscles while you move. This will also serve to strengthen your stomach muscles as well as burn off the fat to reveal them.
Tips and Warnings
- Drink plenty of water before, during and after your workouts.
- Check with your physician before making any significant changes in physical activity.
