If you've been doing hundreds of sit-ups everyday and continue to see belly flab, you are probably extremely frustrated. Aside from the obvious -- healthy eating habits -- , you need to focus on your entire core, which consists your obliques and lower back muscles, not just your abdominal muscles. These are the muscles that connect to your spine, keeping you upright and allowing you to twist. Perform the following four exercises three to five times a week in the comfort of your own home for optimal results.
Step 1
Begin with a stability ball pelvic tilt crunch. Sit on the ball and slowly roll down with your feet together on the floor, until only your back and head are supported by the ball. Engage your core by drawing your belly button in towards your spine, take an inhale and then exhale as you crunch up bringing your shoulders up off of the ball.
Step 2
Perform a nose to knee crunch on the ball. Place your hands on the center of the ball shoulder-width apart and your feet on the floor and body in a plank position. Hold your abs in tight and, after an inhale, exhale as you pull your knee up towards your chest before returning it back to the floor, alternating sides.
Step 3
Tone up the sides of your core by performing a prone oblique roll on the ball. Start in a plank position, with your knees or shins on the ball and your hands shoulder-width apart on the floor. On an inhale, pull your knees up towards your right or left shoulder, rolling the ball forward.
Step 4
Strengthen your lower back muscles with a back extension rear leg raise. Lie in a prone position with your hips and stomach on the ball. Place your toes hip-distance from one another on the floor behind you. Slowly lift one leg 6 inches off of the ground while you reach both arms directly out in front of you as far as you can.
Things You'll Need
- Yoga stability ball
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