Firm abdominal muscles not only look good, but they also provide support for your pelvis, improve your posture and decrease your risk of developing lower back pain. Although abdominal exercises help firm and strengthen your stomach muscles, they do not reduce the fat around the stomach and waist. The best way to achieve flat, firm abs is to do abdominal exercises and perform a calorie burning aerobic workout for approximately 30 minutes every day.
Basic Crunch
Crunches are one of the most widely recognized of all abdominal exercises. Perform the basic crunch by lying flat on your back, and bend your knees, keeping your feet hip width apart and flat on the floor. Raise your head and shoulders slowly, using just your abdominal muscles. The movement is subtle and it is not necessary for you to sit up all the way. Cross your arms over your chest to help avoid neck strain. Hold the position for two seconds before you lay back down. Begin by doing one set of 20 crunches; increase the sets as your abdominal muscles become stronger.
Bicycle
Tighten and firm abs by doing the bicycle crunch. Begin by lying on your back, locking your fingers behind your head. Slowly raise your shoulders off the ground using your abdominal muscles. Raise your right leg and bring it toward your left elbow while reaching your left elbow to the knee. Keep your shoulders raised and extend the right leg while bringing the left knee to the right elbow, keep moving as you begin simulating the peddling of a bicycle. Move at a steady pace as a controlled, smooth motion is necessary to work the muscles properly. Count each knee touch as a half and do one set of 20 at first, increasing the sets as your muscles gain strength.
Oblique Crunches
Shape your waist and flatten your abs by doing oblique crunches. Lay on your right side, knees bent, heels close to your buttocks. Cross your left arm across your chest, bend your right elbow and place your right hand behind your head. Raise your heels and your shoulders at the same time, controlling the motion, and try to touch your right elbow to your hip. Hold the position for one second before dropping your shoulders and heels back to the floor. Do one set of 10 oblique crunches at first, increasing the amount of sets as the muscles become stronger.
Hip Raises
Strengthen and tighten your lower abdominal muscles by doing hip raises. Lay flat on your back, arms at your side keeping your palms facing upward. Raise your legs up to a 90-degree angle. Bend your knees slightly and slowly raise your hips off the floor using only your abdominal muscles. Do not push off with your hands and do not thrust your hips quickly in the air. Keep the movement controlled and go slowly for maximum effect. Do one set of 10, adding more sets as the movement becomes easier.
References
- United States Department of Veterans Affairs Rehabilitation Research Development: Abdominals
- MayoClinic.com: Fittness Slideshow Core Exercises
- The Nicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner Keeping Your Abdominal Muscles in Shape
- Beginnier TriAthlete: Hard Core Exercises to Strengthen Your Abs For Better Performance
- Georgia State University: Abdominal Strength Training Exercises
- Christopher Newport University (Virginia): Abdominal Exercises
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