When it comes to abdominal exercises, there are often two concerns: strength and fat loss. Abdominal exercises will not slim the waistline because it is not possible to spot reduce. Getting rid of the fat requires a healthy, reduced calorie diet and a program of aerobic and resistance exercise. However, abdominal exercise will strengthen the abs, contributing to greater strength and stability in the core. A strong core means better posture and reduces the risk of back, neck and shoulder problems. Better posture elongates the torso, creating a slimmer profile. When working the abdominals, it's important to incorporate the other core muscles as well. The following routine focuses on the abs but also incorporates the other core muscles in order to maintain balance and proper posture.
Warm Up
Stand with your feet at hip width. Extend your left hand overhead and bend your torso to the right, keeping your hips stable. Swing your left arm and torso forward so that your torso is parallel to the floor, and touch your toes with both hands. If you are unable to reach your toes, rest your hands on your shins or thighs. Swing your right arm up and bend your torso to the right, keeping your hips square. Return to upright and release your arm back to your side. Reverse direction, starting with your right arm. Repeat three times in each direction.
Boat Crunch
Lie on your back with the soles of your feet flat on the floor and your arms at your sides. Keep your lower back neutral, with a slight curve to your spine. Lift your feet so that your shins are parallel to the floor. Draw in your abs, keep your arms extended, and sit up so that you are balanced on your buttocks. Hold for five seconds, then release back to the floor. Repeat ten times. To decrease intensity, leave your feet on the floor. To increase intensity, extend your feet toward the ceiling.
Locust Dogs
Lie facedown with your hands next to your shoulders. Push up so that your elbows are bent at 90 degrees and your body forms a straight line, like a wooden plank. Count to 10, then lift your hips toward the ceiling. Fully extend your arms and lower your heels to the floor, forming downward-facing dog. Count to 10, then lower your hips back into the plank and count to 10. Lower back to the start position, interlace your hands behind your back, draw in your abs, and lift your chest and feet off the floor, forming locust pose. Keep your eyes on the floor in order to maintain a neutral head position. Count to 10, then release back to the start position. Repeat this sequence five times.
Child's Pose
Start on your hands and knees with the tops of your feet flat on the floor. Sit back on your heels, lower your torso to your thighs and rest your forehead on the floor. You can keep your arms overhead, fold them under your forehead or let them rest at your sides. Hold for 20 seconds.
Side Plank Lift
Lie facedown with your hands next to your shoulders. Push up so that your arms are fully extended and your body forms a straight line, like a wooden plank. Pivot your body to the left, balancing on the right arm. Lower your hips to the floor, then rise back up to side plank. Repeat five times on each side. For less intensity, lower onto your knees for a half-plank. For more intensity, stay in extended plank and lift the top foot.
Bridge Lifts
Lie on your back with the soles of your feet flat on the floor and your arms at your sides. Keep your lower back neutral, with a slight curve to your spine. Keep your hands at your sides, press your feet into the floor and lift your hips to the ceiling, forming bridge pose. Count to 10, lower your hips until they almost touch the floor, then raise back into bridge. Repeat 10 times. To increase intensity, extend one foot so that your leg is parallel to the floor.
Happy Baby
Lie on the back with your knees pulled toward your chest and your index fingers wrapped around each big toe. Extend the soles of your feet toward the ceiling so that your knees are resting on your shoulders. Hold for 10 to 20 seconds and rock side to side, massaging the lower back. To release, lower your feet to the floor and extend your legs while letting your arms rest at your sides.
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