Flatting your stomach is not just something you do to look good, it is also beneficial for your health. The abdominal muscles are part of the body's core. According to the Mayo Clinic, core exercises improve balance, posture and strength. Adding abdominal exercises to your training is essential for a well-rounded exercise program. Toning your stomach muscles requires no equipment. This means doing the routine at home is cost-effective and practical. Always talk to your doctor before starting a fitness plan to ensure you are healthy.
Step 1
Stand with your feet shoulder-width apart. Bend your knees slightly and push the buttocks out. Pull your navel in while pushing your hips forward to round your back. Hold for five seconds and return to start. Do two sets of 12.
Step 2
Place your palms on the front of your thighs. Knees should be slightly bent with your feet shoulder width apart. Rotate your hips clockwise in a tight circle. You should feel the movement in your waist. Do 15 repetitions and then change direction. Do three sets.
Step 3
Lift your arms above your head and press your palms together. Repeat the hip circles, doing 15 clockwise and 15 counterclockwise. Do three sets.
Step 4
Lie on your back. Bend your knees and press your feet into the floor. Fold your arms across your chest. Your back should be flat on the floor and your abdominal muscles tight. Pull your stomach in as if trying to touch your spine with your belly button. At the same time, lift your head off the ground approximately 2 inches. Hold for five seconds and return to start. Do three sets of 12 repetitions.
Step 5
Pull all the way up to a sitting position. As you start to rise, twist at the waist and stretch your hand to the opposite side of the floor. For example, your right hand should touch the floor on the left side. Do three sets and tap the floor on each side 12 times each set.
Tips and Warnings
- For floor exercises, exhale as you pull up and inhale as you lower back down.
- If you feel pain in your back, stop the exercises and see your doctor. For floor exercises, keep your back pressed into the surface while lying down. This helps prevent lower back strain.
References
- Fitness Magazine: No Crunches: Ab Exercises for Every Level: Beginner: Funky Abs
- Fitness Magazine: No Crunches: Ab Exercises for Every Level: Intermediate: Core Circles
- Fitness Magazine: No Crunches: Ab Exercises for Every Level: Advanced: Egyptian Core Circles
- Appalachian State University: At Home Work-Outs by Carla Nowicki: Core
- Mayo Clinic: 7 Reasons to Strengthen Your Core Muscles
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