Standard cardio and weight-training exercises are an effective approach to flattening and toning the stomach. However, if you seek variety in your exercise routine, there are several challenging options available. Whether you work out at a gym or in the privacy of your own home, it's possible to flatten and tone your stomach without doing a single crunch.
Yoga
Ashtanga yoga is based on a series of poses that students perform in a constant sequence. Power yoga, a variation of Ashtanga yoga, is the invention of Bender Birch, who wrote the book "Power Yoga" in 1995 and who approaches traditional yoga practice with a Western perspective to increase its appeal to American audiences, "Yoga Journal" reports.
The seated spinal twist is an exercise inspired by yoga that is especially beneficial for toning ab muscles For the seated spinal twist, sit in a chair or on the floor. Keep your knees together and tilt your weight toward your right hip. Keep your torso straight while you twist your body toward the left. Shift your weight to the opposite hip, then repeat the exercise in reverse. Hold the pose for 30 to 60 seconds on each side, then return to the starting position, MayoClinic.com reports.
Pilates
Pilates lengthen the torso, giving you a lean physique like that of a dancer, according to personal trainer Maia Appleby, writing for Yoga.com. Pilates exercises target the deeper abdominal muscles that support the torso. While many Pilates moves require specialized equipment, several Pilates exercises do not.
The teaser is a challenging exercise that targets core abdominal muscles. Begin the teaser by lying on your back with your legs straight and your arms down by your sides. Raise your legs while raising your arms over your head and lifting your upper body until your hands are pointed toward your toes. Slowly lower your body until you have returned to the starting position.
Ab Roller Exercises
The ab roller is deceptive in appearance -- this inexpensive piece of equipment provides a very challenging abdominal workout. The technique is simple, but mastering the ab roller requires determination. Kneel on the floor, grip the ab roller by the handles and place it on the floor or mat in front of your body. Push the ab roller forward while lowering your upper body toward the floor. Return to the starting position. Do not allow your upper body to touch the floor, and do not arch your back, advises Charles Inniss, a personal trainer and physical therapist from Newton, Massachusetts.
For additional challenge, begin from a standing position. Bend forward until the ab roller is touching the floor or mat. Roll the ab roller away from your body until you are nearly facedown on the floor or mat, keeping your body suspended above the floor. Return to the starting position. If your back begins to arch, you've lost good form, says Jim Bathurst, a Washington, D.C.-based certified strength and conditioning specialist.
References
- "Yoga Journal": Not All Yoga Is Created Equal; Jennifer Cook; undated
- MayoClinic.com: Video -- Yoga for Stress Management
- Yoga.com: Five Awesome Pilates Exercises for the Abs
- Beast Skills: Ab Wheel Rollout
- All-About-Abs.com: Ab Wheel Exercise and Lower Back Pain
- MayoClinic.com: Yoga -- Tap Into the Many Health Benefits
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