Most people put on weight around their stomachs, and the abdominals are an area most want to trim. Performing abdominal exercises in isolation is not effective, so incorporate them into a healthy lifestyle. When you eat a healthful diet, rich in fresh fruit, vegetables and whole grains, and take regular cardiovascular exercise, abdominal exercises will firm up your stomach, giving you more confidence in life. Speak to a doctor before beginning any new exercise regimen.
Cat and Dog
To warm up before the other exercises, kneel on the floor, with calves hip-width apart and toes stretching backward. Place your hands flat on the floor beneath your shoulders, with your weight pressing down through your palms, and your fingers stretching forward. Exhale and slowly round your back, tilting your head to look at your belly button. Hold briefly, then inhale and arch your back, turning your neck to look up. Repeat 10 to 15 times.
Inverted Bridge
Lie on your back with your knees bent and feet flat on the floor. Stretch your arms out by your sides, palms facing upward, and contract your abdominals. Concentrate on flattening your lower back against the floor, hold for three breaths, then release on an inhalation. Arch your back, hold for three deep breaths and then relax. Repeat three or four times.
Abdominal Crunch
Lie on your back, with your knees bent, feet flat on the floor, hip-width apart. Cross your arms over your chest and constrict your abdominals. Exhale and smoothly lift your torso as far as you can. Hold for three deep breaths, then inhale, release, rest for a moment and repeat three or four times. Mayo Clinic.com recommends doing this movement with a fitness ball. Sit on the ball with your feet resting on the floor. Instead of moving forward, move back on an exhalation for a more intense abdominals workout.
Bridge
Lie on your back, knees bent and feet flat on the floor, hip-width apart. Constrict your abdominals and slowly exhale, raising your hips and butt off the floor. Hold for three deep breaths, feeling the stretch in your core and along your backside. Inhale and slowly release, then repeat three or four times. For more of a challenge, try straightening one leg and lifting off the floor. Repeat with the other leg.
Single Leg Squat
A more advanced abdominals exercise comes courtesy of online magazine, "Fitness". Stand with your feel hip-width apart, with your outer feet parallel to one another. Constrict your abdominals and extend your arms out in front of you at shoulder height. Stretch your fingers out and forward, and squat, ensuring your knees do not reach further than your toes. Feeling the strength in your core and backside, jump forward, landing with feet hip width apart and knees bent. Stand up and repeat three or four times.
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