Your abdominal and back muscles make up your core, and a strong core can help with posture and balance. Strengthening your abdominal muscles will not get rid of belly fat on its own but will help tone your muscles. You can perform the following exercises one to two times a week for one to three sets of 12 to 15 repetitions.
Plank
This exercise builds endurance and strength. Lie face down on the floor with your legs fully extended and your palms flat on the floor. Position your hands under your shoulders and lean on your elbows. While resting on your elbows, push off the floor rising onto your toes. Visualize yourself in a straight line from your heels to your head without arching your back. Tilt your pelvis forward and contract your abdominals to keep your buttocks from dipping too low or sticking up too high.
Vertical Legs
Lie face up on the floor and place your hands behind your head without interlocking your fingers. Position both legs straight up in the air with your legs crossed and feet together. Keeping your legs in a fixed position, exhale and contract your abdominal muscles by pulling your belly button into your spine. Lift your shoulder blades off the floor a few inches, taking your chest toward your raised legs. Inhale and slowly lower your torso back down and repeat.
Long Arm Lever
This exercise targets the upper area of your abdominal muscles. Lie on the floor and place your arms behind your head. Keep your arms in contact with your ears and interlock your fingers. Exhale and contract your abdominal muscles, lifting your shoulder blades up to 2 inches off the floor. Inhale and lower back down and repeat. Place one hand behind your head for support if you feel neck pain during this movement.
Bicycle
With your back pressed into the floor, pull both knees toward your chest at a 45-degree angle. Place your hands behind your head and lift your shoulder blades off the floor so you feel your abdominal muscles contract. Extend your right leg while simultaneously turning your upper body toward the right while taking your left elbow toward your right knee. In a pedaling motion, continue while bringing your right elbow to your left knee.
Bridge
Lie on your back and place your palms face down by your hips. Bend your knees and place your feet flat on the floor hip-width apart. Exhale and contract your abdominal and buttocks muscles as you lift your hips toward the ceiling. Hold for a few seconds, inhale and lower back down. Your body should be in a straight line from your shoulders, hips and knees. Repeat as many times as comfortable.
References
- "Women's strength training anatomy;" Frédéric Delavier; 2003
- American Council on Exercise; New Study Puts the Crunch on Ineffective Ab Exercises; Mark Anders; May/June 2001
- "ACE's Essentials of Exercise Science for Fitness Professionals"; Cedric X. Bryant and Daniel J. Green; 2010
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