A flat, tight and toned midsection can make a difference in the way your clothes fit, as well as give your body a more tapered and shapely appearance. The challenge lies in trying to figure out the right blend of abdominal exercises to see positive changes in your midsection. Abdominal exercises help develop muscle in the area while increasing metabolism to aid in fat loss and help trim inches off of your waist. Training your abs twice per week using exercises that stimulate each section of the midsection will help flatten your tummy and increase definition.
Weighted Situps
Weighted situps target the upper portion of the abdominal muscles. Lie on your back with your knees bent and feet on the floor. Hold a dumbbell at chest level with both hands. Bend from the hips and lift your torso up toward your knees as high as you can. Lower your upper body down to the starting position. Repeat the exercise for three sets of 25 repetitions.
Lying Twists
Lying twists work the obliques, or sides of the waist. Begin by lying on your back with your arms extended out to the sides and palms facing down. Lift your legs to hip level with your feet together. Lower your legs to the right side of your body while keeping your upper body stationary. Tighten your abs and lift your legs, returning to the starting position. Repeat the motion on the left side of your body. Perform three sets of 25 repetitions.
Reverse Crunches
Reverse crunches activate the lower section of the abs. Lie on your back with your legs extended directly above your hips and feet together. Place your hands underneath your tailbone to press your lower back against the floor. Lift your hips off of the floor and press your heels up toward the ceiling. Lower your hips to the ground, returning to the starting position. Repeat for three sets of 25 repetitions.
Bird Dogs
Bird dogs stimulate the core, working the abs, obliques and lower back. Begin on all fours with your back straight and abs tight. Slowly extend your right arm out to shoulder level while extending your left leg straight behind you. Lower your arm and leg down and return to the starting position. Repeat the movement for 25 repetitions and switch sides. Perform three sets of 25 repetitions on each side.
References
- Bodybuilding: A Beginner's Guide to a Tight Midsection
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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