The pursuit of six-pack abs can be a frustrating journey if you don't have a strategy. Purchasing the latest infomercial ab device in hopes of rippling abdominal muscles is not the answer. Losing fat in your stomach requires decreasing the amount of fat all over your body. Performing targeted abdominal exercises in addition to your regular exercise regimen will help increase muscle definition in your midsection.
Crunches
Doing crunches engages the upper abdominal area. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head to support your neck. Your head should feel heavy on your hands. Maintain space between your chin and chest. Keep your elbows open out to the sides and lift your shoulder blades off the ground. Lower your upper body toward the ground, but don't let your shoulder blades completely rest on the floor. Repeat the movement for four sets of 25 repetitions.
Weighted Leg Raises
Weighted leg raises stimulate the lower abdominals. Lie on the ground with your legs straight. Hold a dumbbell between your feet for resistance. Place your hands under your tailbone to support your lower back. Raise your legs up to a 45 degree angle. Slowly lower your feet, but don't let your feet touch the ground. Repeat for four sets of 25 repetitions.
Stability Ball Knee Tucks
Stability ball knee tucks works all of the muscles in your core. Start on all fours. Place the stability ball underneath your hips. Walk your hands forward until your feet are resting on the ball. Roll the ball while tucking your knees in toward your chest. Release the ball backward until your legs are straight. Repeat for four sets of 25 repetitions.
Side Crunches
Side crunches target the external obliques. Lie on your right side with your legs straight and right arm extended. Place your left hand behind your head. Lift your upper body and legs off the ground simultaneously. Slowly lower your legs and upper body toward the floor. Repeat the movement for four sets of 25 repetitions on each side.
References
- Bodybuilding: A Beginners Guide to a Tight Midsection
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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