Tons of abdominal-shaping techniques are squeezing their way into the fitness scene, ranging from the traditional to those that borrow from dance moves. While it would take a veritable fitness encyclopedia to note them all, there are a few ab-shaping exercises that stand out for their ability to work a wide range of muscles both traditionally and with a few groovy moves.
Tried and True
Traditional abdominal exercises are always an option. To do abdominal crunches, lie on your back with you knees bent and feet on the floor. Place your hands behind your head and sit halfway up, then lie back down. The bicycle, another oldie, also has you on your back with your hands behind your head, but you move your legs as if you were riding a bicycle, with your knees moving toward the opposite elbow as you pedal along.
Weighty Options
If you want to throw some weight around, you can include small dumbbells in your abdominal workout. Fitness Magazine suggests an exercise called the Torso Tightener. Stand with your feet shoulder width apart, and cradle a small dumbbell, no more than 2 pounds, in both hands out in front of you. Turn your toes out at a 45 degree angle, keep your abdominal muscles tight, and squat down by bending at the knees. Raise up by straightening your knees, and repeat.
Kick It Up
Add some kick to your ab-shaping workout with a move that uses the thrust of your legs. Fitness Magazine suggests the Pisao Kick; start with your legs as wide as your hips and your elbows bent at your sides with your hands in fists. Move your right fist out in front of your chest while you keep your left fist next to your left hip. Raise your left knee toward your chest and then, as you lean slightly to the left, extend your leg out to your side, keeping your foot flexed and balance steady. Bring your left knee back to your chest, then kick out again, for a total of 10 kicks, without putting your left foot on the floor. Repeat on the other side.
Dance Fever
If you really want to break out of the box, you can do so some dance moves. Fitness Magazine recommends the Afata, which is based on a hula-dancing move. Stand with your feet close together, then put your right hand on your hip, and raise your left arm with your elbow bent at shoulder level in front of you. Move your hips in a box shape while you contract your abdominal muscles, with your right heel off the ground and your right knee slightly bent. Repeat on other side, with your left hand on your hip and other motions accordingly. One more way to groove your way to a shapelier ab is with belly dancing, which features myriad variations and moves that expand, contract and shape up those abs.
Member Comments