A sleek silhouette and tighter midsection---sounds good, right? Banishing belly fat and developing abdominal muscles is more than an exercise in vanity, though. A strong core helps with good posture and helps alleviate lower back pain, and less belly fat is key to long-term good health. The good news is you don't need to purchase equipment to work your abs. Try these home exercises recommended by the American Council on Exercise. You'll be cooing, "Bye bye, belly fat; Aloha, abs!"
Bicycle Maneuver
Lie flat on a pad or carpeted floor with your lower back pressed to ground and hands up by your head. Bring each knee up alternately to a 45-degree angle as if pedaling a bicycle. While going through the pedaling motions, touch your left elbow to your right knee, then your right elbow to your left knee. Try to breath evenly through the exercise.
Captain's Chair
Sit up straight in an armless chair. Support yourself with your hands by grasping the chair's edges in front of your hips. Slowly draw your knees up toward your chest, keeping your lower back pressed against the chair. Hold, then slowly lower. For more of a challenge, use your arms to hold yourself suspended in the air while lifting your knees.
Vertical Leg Crunch
Lie flat on a pad or carpeted floor with your lower back pressed to the ground and your hands behind your head. Extend your legs upward with your knees slightly bent and ankles crossed. Contract your abs by lifting your upper body toward the knees while keeping your chin off your chest. Exhale on the upward effort; inhale when returning to the start position.
Reverse Crunch
Lie flat on a pad or carpeted floor with your lower back pressed to the ground. Your hands may either be placed beside your head or extended flat to your sides. With ankles crossed, lift your feet off the ground to the point where your knees are at a 90-degree angle. Press your lower back on the floor as you contract your abs. Your hips will rotate slightly as your legs reach toward the ceiling with each contraction. Exhale on the effort; inhale when returning to the start position.
Also Important
Perform 2 sets of 10 reps for each ab strengthening exercise. You should alternate three other days with cardiovascular exercise such as race walking, running, kayaking, cycling, swimming, or dancing to melt the fat layer from your toned abs.
Also keep in mind that all the exercise in the world can be sabotaged if you take in more calories than you burn, and nutritional quality counts. As far as showcasing those abs, "What you are eating may be just as important as your workout," says Katherine Tallmadge, author of "Diet Simple" and a spokeswoman for the American Dietetic Association.
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