Abdominal obesity is an increasingly common trait, especially in the United States. If you are like many adults, you would like to slim down your midsection. The abdominal muscles can be a difficult area of the body to tone, but with a consistent routine, you can have strong, lean abdominal muscles and a thinner waist line.
Crunches
Crunches are a more traditional method of working your abdominal muscles, but this exercise has survived the test of time due to the simplicity of its nature and its effectiveness. To begin your abdominal workout, lie on the floor with your knees bent. Cross your arms over your chest, and try not to allow your chin to drop onto your chest. Tightening your abdominal muscles, slowly lift your upper body off the floor and bring your chest toward your knees. Once your upper body has reached a 90-degree angle with the floor, slowly return to the original position.
Exercise Ball
Abdominal exercises can also be performed on an exercise ball. Lie on the floor with your legs bent and resting on top of the ball. While tightening your abdominal muscles, squeeze the top of the ball with your feet and lift the ball into the air until the bottoms of your feet are perpendicular with the floor. Hold this position for three seconds, and return to the original position. Perform three sets of 10 repetitions.
Anti-gravity Situp
Anti-gravity situps are a method of gaining superior abdominal strength. With your ankles well-supported while suspended from a decline bench, cross your arms over your chest and lift your upper body toward your knees. Once you have reached a 90-degree angle, keeping your abdominal muscles tight, twist your torso from side to side, bringing your right elbow to your left knee and your left elbow to your right knee. Return to the original position. Attempt to perform three sets of 10 repetitions.
Abdominal Machines
If you are a member of a fitness center or have access to a physical training facility, you may be able to use selectorizer machines, or weight training machines, that concentrate on strengthening abdominal muscles. Because the abdominal muscles have a high recovery rate, you can work these muscles on a daily basis. You can incorporate sets on an abdominal curl machine, dual abdominal crunch machine or a rotary torso machine if you have access to these pieces of equipment. Attempt to perform three sets of 10 repetitions with a weight you are comfortable with that challenges your muscles during the set. Increase the weight you use as you physically progress.
Caution
Before and after exercising, warm up and cool down properly. If you have suffered a recent injury or have a history of health conditions, consult your physician or other health-care provider to be sure that you are healthy enough for certain physical activities and fitness regimens.
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