You've tried the latest infomercial exercise device in hopes of getting rid of love handles and belly fat, but you haven't seen any results. Fitness contraptions are not the answer to a flat stomach. You may be tempted to fall back on traditional crunches as your ab-tightening strategy, but working one area of your abs will not trim inches off your waist. Performing abdominal workouts that recruit all of the muscles in the midsection will help burn fat and tone the area.
Side Bends
Side bends target the external obliques. Stand with your feet shoulder-width apart and with your right hand behind your head. Hold a dumbbell in your left hand with your arm at your side. Bend to the left until you feel a stretch in the right side of your waist. Squeeze your abs and straighten your body, returning to the starting position. Repeat for four sets of 25 repetitions on each side.
Crunches With Legs Elevated
Performing crunches with your legs elevated engages the upper abdominal muscles. Lie on your back with your legs elevated and feet toward the ceiling. Extend your arms straight and reach toward your feet while lifting your shoulder blades off the ground. Slowly lower your upper body down toward the ground while keeping your arms extended. Don't allow your shoulder blades to completely rest on the ground. Repeat the movement for four sets of 25 repetitions.
Stability Ball Planks
Stability ball planks work all of the muscles in your core including the abs, external obliques and lower back. Begin on your knees with your elbows placed on the stability ball. Press up onto your toes so that your elbows and feet are supporting your body weight. Keep your spine in a straight line and hold this position for 45 seconds. Repeat for three sets.
Oblique Crunches
Oblique crunches stimulate the upper abs and external obliques. Lie on your back with your right knee crossed over your left. Extend your right arm out to the side and place your left hand behind your head. Crunch up and reach your left shoulder up toward your right knee. Lower your upper body toward the ground, but don't let your shoulder blades touch the floor. Repeat the motion for four sets of 25 repetitions on each side.
References
- Bodybuilding.com: A Beginner's Guide to a Tight Midsection
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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