You have two major muscles in your gut--the rectus abdominis and obliques. Your obliques have an inner and outer portion and they are found on your sides. Focus on your upper and lower rectus abdominis and your obliques to build gut muscle. This will promote full development and create a symmetrical physique. Use a full range of motion with your exercises and execute proper form. Proper form requires the absence of momentum.
Step 1
Sit on a bench and pull your knees into your chest to work your lower abs. Lean backward, grasp the edges of the bench and extend your legs out straight. Keep your back straight as you tuck your knees into your chest and lean forward. Squeeze your abs forcefully for a full second, return to the starting position and repeat.
Step 2
Execute a set of side crunches on a stability ball for your obliques. Position your left hip near the top of the ball, spread your feet into a staggered stance and place your hands on the sides of your head. Lower your torso over the ball as far as possible and lift yourself back up in a steady motion. Squeeze your obliques for a full second and repeat. Do a set of reps and switch sides. Brace your feet against a wall if they're slipping on the floor.
Step 3
Lie face-up on the ball to do crunches for your upper abs. Elevate your head and shoulders slightly and place your hands on the sides of your head. Move your torso forward and squeeze your abs for a full second. Lower yourself down slowly and repeat.
Step 4
Perform a set of double crunches to work your upper and lower abs simultaneously. Lie on your back with your hands on the sides of your head and legs straight in front of you. Lift your torso and legs simultaneously and move your elbows and knees toward each other. Squeeze your abs forcefully, slowly lower yourself down and repeat. Stop your heels and torso just above the ground when you lower yourself down.
Step 5
Execute a set of bicycle kicks to work your entire stomach. Lie on your back on the floor with your legs lifted, knees bent 90 degrees and shins level with the floor. Place your hands on the sides of your head and raise your shoulders off the floor. Move your opposite knee and elbow toward each other while extending one leg out straight. Change your direction to target your other side and repeat in a steady motion.
Step 6
Hold a plank position to work your abs. Place your hands shoulder-width apart on the floor and feet together behind you with your legs fully extended. Push yourself off the floor until your arms are fully extended. Lift your hips up and straighten your back by contracting your abs. Stay in this position until you feel fatigued.
Step 7
Sit in a full boat pose to work your abs. Lie on your back with your legs straight and arms at your sides. Lift your legs and arms in the air until you are balancing on your butt and your body forms a "V" shape. Extend your arms out to the sides of your thighs and hold this position. Keep your back, legs and arms straight throughout.
Tips and Warnings
- Perform three or four sets of your exercises. Do 15 to 20 reps for the conventional exercises and 30- to 45-second holds for the yoga poses. Take one to two days off in between your workouts. Incorporate three to four days of cardiovascular exercise into your routine if you have excess fat on your abdomen. Work out for 30 to 45 minutes.
Things You'll Need
- Bench
- Stability ball
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