Losing belly flab and having strong, taut abs is a challenge facing many of us. We know a toned stomach looks good, but research shows that it is also good for you. "Yoga Journal" reports that in a Canadian study published in the "Journal of Medicine and Science in Sports and Exercise," over 8,116 men and women were given fitness tests that included push-ups and sit-ups.
Thirteen years later the researchers consulted the Canadian Mortality Database and found that more participants with weak abs had passed away compared to those with strong abs. Results were adjusted for age. It is thought that abdominal muscular endurance is a factor in metabolic diseases. The good news is that with a bit of determination, anyone can strengthen his abdominal muscles and reduce belly flab.
Stability Ball Pelvic Tilt Crunch
This move is a variation of the basic crunch. The use of the stability ball makes your belly muscles work a bit harder, but without putting extra pressure on your lower back. "Women's Health" magazine recommends that you start with your feet on the floor and knees bent, leaning your back and head on the stability ball.
Position a 5- to 10-lb. medicine ball against your chest. Engage your abs and crunch up, lifting your shoulders off the ball, while simultaneously pushing the ball toward the ceiling. Lower back down to starting position in a controlled movement. That's one repetition. "Women's Health" recommends working up to three sets of 12 to 15 repetitions.
The Matrix
"Women's Health" reports that this move works your glutes and quads in addition to toning your stomach. Kneel on the floor with knees hip width apart. Holding a 5- to 10-lb. medicine ball against your stomach, engage your abdominal muscles and slowly lean back as far as possible, while keeping both knees firmly on the ground.
Stay in this position for a few breaths, and then slowly return to starting position in a controlled movement generated from your abs. This is one repetition. "Women's Health" recommends working up to three sets of 12 repetitions.
Urdhva Prasarita Padasana
In Sanskrit, Urdhva Prasarita Padasana means Raised Stretched-Out Foot Pose. "Yoga Journal" reports that this fairly simple move is a yogi classic abdominal toner and strengthener ,and it is known to reduce fat in the abdomen area.
Lie on your back with your legs raised above your hips and perpendicular to the floor. With your abdominals engaged, slowly lower the legs until they are almost parallel to the floor. Raise both legs back to starting position for one repetition. Your arms can be either at your side and pressing into the floor, raised above your head for a more challenging variation or under your buttocks if you feel you need a little more support in your lower back.
It is recommended that you work up to 12 to 15 repetitions.
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