You can get rid of belly fat and tighten your abs with the right mix of exercises. But traditional crunches are not enough. Flattening your abs requires working the area from all angles of the muscle. Performing exercises to develop the muscles in your abs and core will give your stomach a toned and tight appearance.
Hanging Leg Raises
Hanging leg raises target the lower abs. Hold the pull-up bar with your hands spaced shoulder-width apart. Hang from the bar with your legs straight. Lift your feet to hip height while keeping your legs fully extended. Slowly lower your legs to the starting position. Repeat for four sets of 25 repetitions.
Roman Chair Knee Raises
Knee raises in a Roman chair exercise machine stimulates the abs and external obliques. Step into the Roman chair with your back against the pad. Grip the handles with your palms facing each other. Let your legs hang straight. Angle your legs out at 45 degrees. Lift your knees into your chest. Lower your legs straight down to 45 degrees. Repeat the motion for four sets of 25 repetitions.
Decline Sit-Ups
Decline sit-ups work the abs, obliques and lower back. Sit on a decline bench. Hold a weighted plate or dumbbell with both hands across your chest. Release your upper body back to a 45-degree angle. Sit up and return to the starting position. Repeat for four sets of 25 repetitions.
Medicine Ball Planks
Medicine ball planks recruit the core muscles. Start in a push-up position. Place a medicine ball under your feet. Lower your body onto your elbows. Hold this position for 60 seconds. Repeat for four sets of 60-second holds.
References
- Bodybuilding: Bodyweight Workouts
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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