If you're like many, your stomach is a problem area. Even though you are thin, or have lost weight with aerobic exercise and diet, your stomach may not be as visibly toned as you'd like. Firm and tone this region through abdominal-strengthening exercises.
Single-Leg Squat
The single-leg squat is a beginner exercise that targets not only the abs, but the buttocks, quadriceps and hamstrings. It also helps improve your balance. Stand with your feet hip-width apart, knees bent and your hands on your hips. Pull your abs in toward your back; keep them in this position throughout the exercise. Lift your left foot a few inches above the floor and squat using your right leg for support. Keep your knee behind your toes. Return to an upright position. Repeat 12 times while keeping your left leg up the entire time. Switch legs and repeat.
Crouching Tiger
Crouching tiger is a resistance band exercise for your abs, arms, quadriceps and back. Stand with feet hip-width apart on the center of the band's tube and cross it once or twice in front of you. Take a handle in each hand and place your arms at your sides. Bend down and walk your hands forward on the ground until you are in full pushup position: arms fully extended with palms under shoulders, legs extended directly behind you so you form a straight line, handles held with thumbs so your palms can rest flat on the ground. Pull your abs in and keep them tight throughout the exercise. Keep your palms planted as you press your hips back toward your heels and bend your knees so that they hover just above the ground. Straighten your legs and return to the pushup position. Perform 16 reps.
Exercise Ball Pull-In
This requires a large exercise ball to work the abs. Get into the pushup position, with your legs extended directly behind you and your shins positioned directly on the ball. Keeping your back completely straight, bring your knees toward your chest. As you do this, allow the ball to roll forward under your ankles. Contract your abdominal muscles right at the peak of movement, or when your knees are as close as they can comfortably be to your chest while your ankles stay sturdily and directly on the ball. Return to the original position by carefully extending your legs behind you, allowing the ball to roll back to the starting position.
Hanging Leg Raises
Hanging leg raises use the pull-up bar to tone your stomach muscles. Hang from the bar with your legs directly below you. Raise your legs by lifting your knees toward your chest. Stop when the knees reach your waistline. Slowly drop your legs back to the starting position. Repeat as often as desired. Note that throughout the exercise you should be using your abdominal muscles to lift your legs. Perform all movements in a slow and controlled manner.
References
- "Fitness"; Flatter Abs ASAP: Beginner Single-Leg Squat; Oct. 2007
- "Fitness"; Flat Abs Fast: Core-Sculpting Resistance Workout: Crouching Tiger; Oct. 2007
- ShapeFit: Abs Exercises - Exercise Ball Abdominal Pull-ins for Six Pack Abs
- ShapeFit: Abs Exercises - Hanging Abdominal Leg Raises for Six Pack Abs
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