Stretch marks are formed when the collagen and elastin fibers in the dermis become damaged. Known clinically as striae, stretch marks give the appearance of long reddish lines. Stretch marks form mainly when there is a significant amount of weight gained and then lost. Pregnancy is a common cause of stretch marks on the stomach. Even though stretch marks may be present, you can tighten up your abs by following some key steps.
Step 1
Lying leg lifts are done from a position on your back. Place your hands under your tailbone to take pressure off your lower back. With your legs straight, lift them off the ground about 4 inches. That is your starting point. Lift your legs until your hips are bent 90 degrees. Lower your legs back to the starting point and repeat 15 to 20 times. Do three to four sets.
Step 2
Do knee raises on the captain's chair. A captain's chair is an ab machine that you can find at your local gym. To do knee raises, place your feet on the bottom supports, lean against the backrest, place your forearms on the padded upper supports and hold on to the hand grips. Lift your feet off the supports and let your legs hang straight down in front of your body. Draw your knees up towards your chest by engaging your abs. Lower your knees back down and repeat 15 to 20 times. Do three to four sets.
Step 3
Perform plank lifts. Plank lifts are a more intense variation of a regular plank. To do these, lie on your stomach with your hands right under your shoulders and your fingers pointing forward. Place your feet about shoulder width apart and lift your body. Lower your hips to the ground as you look forward, then lift your hips up and push your weight back toward your heels. When you do this motion, look between your legs. Alternate this up and down motion 15 to 20 times and do three to four sets.
Step 4
Do crunches on a stability ball. Regular ab crunches are effective, but when you do them on a stability ball, they become more intense because you are more off balance. Lie on the ball with your lower back contacting it and your upper body in a straight line. Your abs should already be engaged at this point. Place your hands on the sides of your head and curl your body up by contracting your abs. Lower yourself back down and repeat 15 to 20 times. Do three to four reps.
Step 5
Pull the ball in toward your body. Place your hands on the ground and your shins on the ball with your back straight. Draw your knees in toward your chest by contracting your abs. Roll the ball back out and repeat 15 to 20 times. Do three to four sets.
Step 6
Bicycle crunches are done from a lying position on your back. Place your hands on the sides of your head, lift your shoulders off the ground and lift your legs up until your knees are bent 90 degrees and your shins are parallel to the ground. Alternate bringing your opposite elbow to your opposite knee in a pedaling motion. Do 15 to 20 reps and three to four sets.
Step 7
If you are intent on getting rid of your stretch marks and tightening your abs in one fell swoop, get an abdominoplasty. This is also known as a tummy tuck.A doctor makes an incision on the lower part of your stomach. Muscles are repaired and excess skin and fat are removed.
Things You'll Need
- Stability ball
