Stomach flab is a result of both excess fat deposits and weak muscles in your abdominal area. Carrying extra weight in the midsection is not only unflattering but unhealthy as well. While no exercise program will remove fat solely from the abdominal region, aerobic exercises will burn calories, lower overall body fat composition and will begin to slim your middle. Add in these abdominal exercises to contour the stomach further. The combination of less fat and toned stomach muscles will let you lose the flab and show off your sculpted, leaner silhouette.
Beginner Exercises
To do the pelvic tilt, lie on your back with knees bent and the feet flat on the floor. Tighten the abdominals so the pelvis and lower rib cage move closer together. The natural curve in your low back will flatten and touch the floor. This is not a crunch, so the head and shoulders should remain resting on the floor. Hold for 3 to 5 seconds.
For the basic crunch, lie on your back with knees bent and the feet flat on the floor. Cross the arms over the upper chest. Slowly roll your shoulders up off the floor without bringing the chin down toward the chest. Breathe out as the shoulders lift off the floor and in as they lower back down. Avoid forceful and poorly controlled movements.
Intermediate Exercises
For the plank exercise, lie face down on the floor resting on your forearms. Raise the body up so that your weight is carried only by the forearms and toes, similar to the beginning position for a push-up. Keep your buttocks from sticking up in the air by contracting the abdominals. Maintain a straight spine for 5 to 10 seconds. Slowly lower the body back to the floor.
To perform the reverse crunch, lie on your back with knees bent and the feet flat on the floor. Arms are placed by your sides with hands flat on the floor for stabilization. Head and shoulders also remain on the floor. Lift the feet and bring your knees up toward the ceiling. Contract the lower abdominals to rock your pelvis up and lift the legs higher in the air. This is a fairly small motion. Avoid forceful and poorly controlled movements.
Advanced Exercises
Begin the oblique twist by sitting on the floor with knees bent and feet flat on the floor. Lean your trunk backward approximately 45 degrees. Touch the fingertips of both hands to the floor just next to the right hip. Smoothly rotate the lower back to touch the fingertips of both hands to the floor next to the left hip. Swiftly alternate between left and right.
To perform the V-sit, sit on the floor with both legs extended. Lift both legs up in the air to approximately 45 degrees. Your trunk will naturally lean backward to keep the body balanced. Reach toward the feet with both hands. Hold the position for 5 to 10 seconds.
Tip: The advanced exercises can be made more challenging by holding a dumbbell weight or a medicine ball throughout the movement.
Perform 10-12 repetitions of each of the above exercises, advises "Therapeutic Exercise: Foundations and Techniques."
Expensive gadgets or machines are not necessary for reducing stomach flab (Reference 3); the right exercise program, consistently performed, will effectively slim your waistline. Exercising the abdominal muscles can be done daily without damage but a program should be performed at least 3-5 times a week for optimal results. As extra fat deposits continue to disappear, your newly defined abs will look great.
References
- Therapeutic Exercise: Foundations and Techniques 5th Edition by Carolyn Kisner and Lynn Allen. F.A. Davis (2007).
- Escamilla RF, Lewis C, Bell D, et.al. Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises. Journal of Orthopedic Sports Physical Therapy. 40(5):265-276, May 2010.
- Whiting WC, Rugg S, Coleman A, et.al. Muscle Activity During Sit-Ups Using Abdominal Exercise Devices. Journal of Strength & Conditioning Research. 13(4):339-345, November 1999.
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