It is not possible to spot reduce any part of the body. If you want to lose fat around your mid-section, you'll need to follow a healthy, reduced-calorie diet and a program of aerobic exercise. If you want to strengthen your abdominal muscles, improve your posture and create a slimmer profile, then targeted ab exercises are the way to go. The following routine focuses on the abs and incorporates the other core muscles for balance and posture. Some of the exercises require a stability ball, which are available through several retailers. When you sit on the ball, your knees should bend 90 degrees. If you are buying a ball for home use, see if the store has a tester or go to a gym and try out balls of different sizes.
Warm-Up: Torso Circles
Stand with your feet at hip width. Extend both you arms overhead. Keep your hips stationary and bend your torso to the right. Swing your torso down, to the left, then back up, in a complete circle. Repeat three times in each direction.
Hip Rotation
Stand with your feet hip-width apart with your hands on your hips. Keep your upper body stable and slide your hips to the right, then swing your hips forward and over to the left. Return to center then reverse direction. Repeat 10 times in each direction.
Torso Wave
Stand with your feet hip-width apart with your hands on your hips. Draw in your abs and tilt your pelvis back, rounding your lower back. Push your hips forward and tilt your pelvis forward. Your torso should undulate, like a wave. Repeat five times then reverse the wave. Tilt your pelvis forward and lift your chest. Draw in your abs and tilt your pelvis back, rounding your lower back. Repeat five times.
Stability Bridge
Sit on the ball and walk your feet forward until your torso and upper back rest on the ball. Keep your feet hip-width apart and your knees bent 90 degrees. Cross your arms at your chest and extend one foot until your leg is parallel to the floor. Count to 10 and release your foot to the floor. Extend the other foot, count to 10 and release. Walk your feet back to upright. Repeat five times.
Stability Boat
Sit on the ball with your feet hip-width apart. Extend your arms forward and lean back at a 45-degree angle. Keep your back neutral, do not round your spine. Lift one foot off the floor and extend your leg, creating a "V" shape. Count to five and release. To decrease the intensity, keep your knee bent and your foot elevated. To increase the intensity lift or extend both feet.
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