The muscles of the abdomen are the rectus abdominus, the inner and outer external obliques and the deep transverse abdominus. Even with small amounts of body fat, if the abdominal muscles are not toned they can still look flabby and not have a flat appearance. Deborah L. Mullen, a Certified Strength and Conditioning Coach states that just doing abdominal exercises unfortunately will not spot reduce the fat that lies over the abdominal muscles. But appropriate exercises in conjunction with proper diet and cardiovascular exercise will tone the abdominal muscles and tighten the belly.
V-Up Crunches
Lie on your back and lift your legs so they are straight in the air. Slowly lower your legs so they are about halfway to the ground, or at 45 degrees from vertical. Place your hands lightly behind your head for support but do not allow your chin to touch your chest.
Using your abdominal muscles, crunch your shoulders slowly off the floor by only a couple of inches and slowly lower back down. This exercise engages both the upper and lower rectus abdominus muscle. Repeat for 12 to 15 repetitions.
Hip Lifts
Lie on your back and lift your legs straight into the air. Either put your hands under your bottom for lumbar support, or for added difficulty, put your arms palms down next to the side of your hips. Without swinging your legs at all, press hands into the floor, engage the abdominals and lift your hips up. Legs should be completely vertical and toes should rise toward the ceiling. Slowly lower and repeat for 12 to 15 repetitions.
Ankle Reaches
Lie on your back with your feet straight up in the air. Crunch with your abs and take your right arm and try to touch your hand to the outside of your left ankle so that you are adding a twist. Slowly lower and repeat with the left hand trying to touch outside of right ankle. Repeat 12 to 15 times per side.
Heel Touches
Lie on your back with your legs bent and feet flat on the floor, arms straight on the floor next to your body. Crunch up so your shoulders are lifted off the ground. Engage your oblique muscles and reach with your right arm to touch your right hand to your right ankle. Without lowering your shoulders, reach your left hand to your left ankle. Repeat 12 to 15 times per side without lowering your shoulders.
Side Plank
Lie on your right side with your left foot on top of your right foot. Lift your hips so only your right elbow and forearm and right foot touch the ground in a side plank position. Make sure your spine is straight and your back, abs, obliques, and glutes are engaged. If you can comfortably hold that position, try slowly lowering that right hip towards the ground and lifting it back up. Repeat 12 to 15 times and switch sides. If holding the plank is too challenging, then try holding that position for only 15 to 30 seconds.
Member Comments