Your abdominal muscles, or abs, are part of the group of muscles known as your "core," which impact your daily activities as well as your posture. Although you need to do cardiovascular exercise to burn fat in order for ab muscles to show, you can actively strengthen your abs without leaving your house. Consistently performing ab exercises can improve both your muscle tone and your posture. Talk to your doctor before beginning any new exercise regimen.
About Your Abdominals
Your abdominal muscle group consists of the rectus abdominis, the internal and external obliques and the transversus abdominis, which is the deepest abdominal muscle. According to the University of Maryland Medical Center, many traditional abdominal exercises emphasize using your hip flexors to move your trunk, which can injure your lower back. If you have lower back pain, perform traditional exercises on your back with your knees bent to reduce pressure. You can work your abs every day, although three to five times per week is considered adequate.
Abdominal Exercises and the Stability Ball
A stability or exercise ball is an excellent piece of "at home" exercise equipment for overall muscle toning. Performing abdominal exercises on a ball can protect your back. Begin by sitting on the ball with your legs bent and feet flat on the floor. Engage your abs by pulling your navel in towards your spine. Cross your arms over your chest and, keeping your spine straight, lower back until you feel your ab muscles work to hold you up. Stay in this position for three breaths and slowly raise yourself back to the starting position. Repeat 10 to 12 times.
Pilates Exercise for the Obliques
To tone and strengthen your obliques, which make up part of your waist, you can perform the Pilates criss-cross exercise. Lie on your back with your hands behind your head and elbows out to the sides. Bend your knees so that they are directly over your hips. Bring your head and shoulders slightly off the floor, engage your abdominals and inhale. Exhale, twist at the waist and bring your right elbow to your left knee while extending your right leg straight. Inhale, come back to the center, exhale and switch sides. Perform eight repetitions per side.
Pelvic Tilt for the Transversus Abdominis
To isolate the transversus abdominis muscle, lie on your back with your knees bent and your feet flat on the floor. Contract your lower abdominal muscles, and press your lower back into the floor. Hold this position for 10 seconds and relax. Repeat 10 to 12 times. Avoid contracting your upper abdomen while performing this exercise to better target your transversus abdominis.
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