The secret to a flat tummy and toned abs is not just about performing as many situps or abdominal crunches as you can. For best results, you have to work all four sections of your abdominal wall, which includes the rectus abdominis, the internal and external obliques and the transverse abdominis.
Precautions
Before beginning any abdominal exercise, take a few precautions into account to reduce the risk of injury and strain. Never perform ab exercises before you are properly warmed up and have adequately stretched your core, waist and sides. If you suffer from lower back problems, you may want to perform modified versions of certain ab exercises with the advice of your doctor or physical therapist. If you have a health condition, take medication or are nursing or pregnant, consult your doctor before beginning any exercise routine.
Plank Pose
The plank pose is one of the most effective ways to tone your entire core and can help develop your upper and lower abdominal muscles, according to Yoga Journal. Start on your hands and knees. Push into the floor and bring your right leg and left leg straight back behind you, coming into a pose that looks like the top of a pushup. For a modified version, keep your knees on the floor. Make sure your body is in one straight line, either from your knees to your shoulders, if performing the modified pose, or from your toes to your shoulders. Contract and pull in your abdominal muscles to stabilize your core and prevent your back from slouching. Hold the pose for 30 seconds, working your way up over time to one minute or longer, if possible.
Transverse Pull-ins
Transverse pull-ins help tighten and strengthen your tranverse abdominis muscles, which are responsible for a strong core. Lie on your back with your knees bent and your feet flat on the floor. Place one hand on your lower abdomen and one hand on the floor. Inhale and pull in your stomach as tightly as you can, as though you are trying to squeeze your body into a pair of pants that are a size too small. Hold this contraction for 30 seconds, then release and repeat 10 times.
Oblique Rotations
The oblique rotation is one of the best exercises for tightening your waistline and strengthening your obliques. According to yoga instructor and fitness trainer Anita Goa in her book, "Your Best Body Ever," this exercise also teaches you how to properly rotate from your midback area without pulling on your lower back muscles. Lie on the floor with bent knees. Place your hands behind your head without interlacing your fingers, elbows pointing out to the sides. Exhale and curl your body up and over to the right, bringing your right shoulder to your left knee. Hold for a second, then release back to the floor. Repeat on the opposite side. Perform 15 to 20 repetitions on each side.
References
- "Yoga Journal"; Strong Abs for Life; Michelle Gagnon; Jan./Feb. 2003
- "Your Best Body Ever"; Anita Goa; 2004
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