When you want to lose weight in your stomach, abdominal exercises will tone and tighten the muscles, but they will not do much for the fat. This is reserved for cardiovascular exercise. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio. Follow this guideline to burn the fat and use abdominal exercises to create definition.
Mountain Climbers
Mountain climbers not only work your abs, but they also work your thighs. Being that there is a high amount of movement, you also burn a high amount of calories while doing them. Place your hands shoulders-width apart on the floor and position your feet in a starting block stance with one foot forward and one backward. Quickly shift your feet back and forth under your body like you were running horizontally. For a variation, angle your opposite knees toward your opposite elbows when you are moving.
Bicycle Maneuvers
Bicycle maneuvers are also known as bicycle crunches, air bikes, bicycle kicks and criss crosses. The underlying effect is all the same---full abdominal recruitment. Like mountain climbers, these involve multiple joints working at once and they raise your heart rate, causing a high caloric expenditure. While lying on your back with your legs and shoulders lifted, bend your knees 90 degrees and level your shins to the floor. Place your hands on the sides of your head and steadily move your opposite elbow and knee toward each other while extending one leg straight. Immediately change directions to target your other side and continue to move back and forth in a steady motion.
Slams
Slams require the use of a rubber medicine ball. Not only do these work your abs, but they also work your shoulders and legs. While standing with your feet shoulders-width apart, hold the ball above your head with your elbows slightly bent. Rise up on your tiptoes and forcefully throw the ball into the floor in front of you. As soon as it bounces, catch it and repeat.
V-ups with Pass
The V-up with pass exercise works the upper and lower abs simultaneously and you need a medicine ball to do it. While lying face-up on the floor with your legs straight, hold the ball straight behind your head right above the floor. Move your arms and legs toward each other as you lift your shoulders and balance on your butt. Once you do this, place the ball between your feet and lower yourself back to the starting point. After pausing briefly, lift yourself back up, grab the ball from between your feet and lower yourself back down. Alternate the ball from your feet to your hands with each repetition.
Abdominal Pull-Ins
Abdominal pull-ins are also known as knee tucks or jack knifes and they require a stability ball. They burn significant calories while working your upper and lower abs. After placing your hands about shoulders-width apart on the floor, carefully place your lower shins together on the ball. Your body should be in a push-up position at this point. Steadily roll the ball on the ground as you draw your knees into your chest. Squeeze your abs forcefully, slowly roll the ball back out and repeat. To target your obliques, alternate pulling your knees in toward each shoulder.
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