Summer is just around the corner. You are excited about soaking up the sun on vacation in the two-piece bathing suit you purchased, but one thing stands in your way: your belly paunch. Resistance training focused on your abdominal muscles is a popular method to combat a soft midsection. Perform ab exercises every other day to avoid over-training. Always seek your doctor's opinion before starting a workout program.
Leg Lifts
Leg lifts focus on your lower abdominal muscles. Lie on your back on a clean surface such as a comfortable floor or exercise mat. Place your palms flat by your side and put your feet together. Lift your legs 6 to 12 inches from the ground and hold the position for 20 to 30 seconds. Slowly lower your legs to the floor then repeat the motion after 15 seconds. Do three sets of eight to 12 repetitions. If you are new to abdominal exercise, slide your hands under your bottom for additional support while performing leg lifts.
Planks
Planks work your upper and lower abdominal muscles. Lie on your stomach with your feet together and forearms on the floor in front of you. Lift your feet and arms off the floor and tighten your abdominal muscles. Stay in the position for 15 seconds then return to the starting position. Repeat the exercise move and try to hold the plank for 30 seconds. Perform three to eight additional repetitions, holding each one for 15 seconds longer than the previous one.
Cross Abdominals
The cross abdominal exercise focuses on your oblique muscles. Start in a position on your back and draw your knees up until your feet are flat. Place your hands behind your head then lift your shoulders off the floor. Tug your left knee toward your chest and twist your body until your right elbow touches it. Repeat the movement for the right knee and left elbow. Perform three sets of 10 repetitions, alternating knees.
Stability Ball Crunches
Stability ball crunches give your upper abdominal muscles a workout. In a sitting position, place your back against a stability ball. Slide your hands behind your head for support. Contract your abs and lift your upper body, holding the move for three to five seconds. Lower your torso to return to the starting position. Try to do two sets of 15 repetitions if you are new to exercise or three sets of 15 repetitions if you work out often.
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