Ab Core & Stomach Exercises

Weak muscles in your abdomen, lower back, hips and pelvis -- also called your core -- can hinder your well-being. People with weak core muscles are more likely to have back pain, posture problems and muscle injuries. Strength-training with weights and aerobic activities such as bicycling can help you burn calories and stay thin, but you'll need to perform targeted core exercises to sculpt and strengthen your abdomen. Practice some proven stomach exercises in order to ensure your well-being.

How to Get Started

Begin slowly after getting your doctor's permission, especially if exercise is new to your life, and aim to eventually perform between 10 and 15 repetitions of each core activity. Plan to space your stomach workouts at least 24 hours apart so your muscles have sufficient recovery time.

Trunk Curl

Lie on the floor with your arms crossed over your upper torso and your knees bent. Slowly use the muscles in your upper stomach to lift only your trunk -- not your head or neck -- a few inches from the floor. Avoid lifting your trunk so much that you assume a sitting position, which will lessen the benefits to your abdomen. Keep the position for about five seconds and then allow your trunk to lower back to the ground.

Abdominal Crunch

Start on your back and place your feet against the closest wall. Ensure that your knees, as well as your hips, are bending at 90 degrees. Raise your head and shoulders up toward the wall as you tighten the muscles in your stomach. Keep the position for a few deep breaths and then allow your body to relax.

Pelvic Tilt

Lie on an exercise mat with your back flat. Bend your knees and place your arms at your sides. Tighten the muscles in your lower stomach as if you want to pull your bellybutton back toward the mat and avoid using the muscles in your legs or buttocks. Try to keep the position for at least five seconds.

Quadruped

Begin on your hands and knees. Align your neck and head with your back and then position your hands below your shoulders. Slowly tighten the muscles in your stomach. Raise your left arm away from the ground and reach forward. Keep the position as you breathe deeply three times. Return your left arm to its original position and then repeat the reaching motion with your right arm. Lift your left leg away from the ground. Tighten the muscles in your trunk to provide balance. Keep your leg elevated for the length of three deep breaths and then let the leg descend to its original position. Repeat the exercise with your right leg. Add more challenge to the quadruped by raising your left leg and right arm simultaneously and then repeat with your right leg and left arm.