When it comes to anatomy, there's no difference between a man's stomach and a woman's stomach. Because of this, stomach exercises will have the same result, regardless of gender. Performing abdominal exercises can help you tone, tighten and flatten your stomach. Unless you have been exercising for a long time, it may be necessary to begin with fewer repetitions than the recommended number and work your way up.
Medicine Ball Sit-ups
Lie down flat on your back, bend your knees at a 90-degree angle and place the soles of your feet flat on the ground. Have a workout partner stand by your feet and hold a medicine ball at chest level. Begin with a 5-lb. ball and work up to a heavier weight. Flatten the arch of your back by pushing the lower part of your back into the floor, curl up off the floor and toss the medicine ball to your partner. Hold the crunch position as your partner tosses the ball back. Catch the medicine ball and lower back to the floor. Perform 10 to 15 repetitions.
Vertical Leg Crunch
Lie down on your back and interlace your fingers behind the back of your head. Extend your legs up in the air with the soles of your feet facing the ceiling and your knees bent slightly. Engage your abdominal muscles and raise your torso up off the ground until your shoulder blades just come off the floor. Avoid pulling on your neck and keep your chin pointing up at all times. Lower yourself and repeat for 12 to 16 repetitions.
Reverse Crunch
Lie down on your back, bend your knees and position your feet flat on the floor. Place the palms of your hands flat on the floor and raise your knees up in the direction of your chest until your legs are bent at a 90-degree angle. Using a very small movement, engage your abdominal muscles and raise your hips up off the floor. Lower your hips and repeat. Perform a total of 10 to 15 repetitions.
Half Curl
Lie flat on your back with your feet firmly on the floor and your knees bent. Position the palms of your hands on your thighs. Breathe out, contract your abs and curl yourself up, allowing your hands to slide up your legs until the tips of your fingers reach your knees. Inhale and lower yourself back to the beginning position. Be sure to keep your head up for the duration of the exercise and ensure you are not tucking your chin into your chest.
References
- "Lose Your Mummy Tummy"; Juile Tupler; 2004
- "A Flat Stomach ASAP"; Ellington Darden; 1998
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