Not only is a toned, flat stomach sexy, but it is also a sign of being physically fit. If you set your mind to a regular workout routine that combines strength and cardiovascular exercise, a firmer stomach can be yours. Your nutrition is an important part of getting rid of belly fat, so be sure to compliment your workout routines with a healthy diet.
Letter V Arms and Legs
To perform the Letter V for arms and legs, lay on your back with your legs straight up above your hips. Hold a dumbbell in each hand and hold your arms up until the dumbbells are directly above your shoulders. The palms of your hands should be facing your knees. Simultaneously lower your arms and legs halfway between the starting position and floor. Bring your arms and legs together and then back out slightly wider than shoulder-width apart. Complete this exercise with three sets of 15 repetitions. This exercise not only works the abdominal muscles but the arms and legs as well.
Abdominal Lifts
Prepare to perform abdominal lifts by laying on your back with your legs together straight up above your hips. Keep your arms straight up above your shoulder and squeeze your abdominal muscles. Slowly lift your head, shoulders and hips off the floor, reaching up towards your toes. Keep your back flat on the floor and exhale on the way up. Hold for three counts and return to the starting position. Complete this exercise with three sets of 15 repetitions.
Oblique Curls
Lay on your back with your knees bent, feet on floor, and hands behind the head near the ears. Slowly lift one shoulder and upper torso off floor. Twist the shoulder toward the opposite knee by contracting contracting the muscles at the sides of your torso. Do not jerk your head or pull on your neck in order to get your shoulder up; be sure to engage the abs. Hold for three counts and return to the starting position. Repeat the same movement on the other side of the body, completing one repetition. Complete this exercise with three sets of 15 to 20 repetitions. This exercise will help tighten the oblique muscles at the sides of your stomach.
Pelvic Scoop
Lay face-up on the floor with your back resting on folded towel to perform the Pelvic Scoop. Keep your knees bent and your feet flat on the floor with both arms at your sides. Cross right ankle over your left thigh just above the knee and flex your left foot so that only your heel rests on floor. Squeeze your abs and lift your hips off floor so your pelvis tilts up towards your rib cage. Hold for three counts and return to starting position, bringing your back down to the floor. Complete with three sets of 15 repetitions and then switch sides and repeat.
Flat Back
To do the Flat Back, sit on the floor with your lower back against a wall and your knees slightly bent. Your feet should be wider than shoulder-width apart. Place your hands on the floor between your legs and squeeze your abs. Press your fingertips into the floor and lift your feet about 6 inches off the floor. Hold for 10 seconds and return to starting position. In order to make this exercise easier, lift one foot of the floor, hold for 10 seconds and then repeat with the other foot. Complete this exercise with three sets of 20 repetitions.
Plank
For the Plank, lay face down with your toes and elbows on the floor. Slowly lift your entire body until you are parallel to the floor. Be sure to keep your hips in and spine in alignment and look down at the floor. Squeeze your abs, continuing to breathe in through your nose and out through your mouth. Hold for one minute and return to starting position. Repeat three times.
Reverse Crunch
To perform the Reverse Crunch, lay on the floor face up with your knees bent and feet flat on the floor. Place your hands or a towel underneath your hips if you need extra support for your back. Squeeze your abs and lift your knees toward your chest with your toes pointed. Hold for three counts and slowly lower your legs back to starting position. Complete this exercise with three sets of 20 repetitions.
Exercise Ball Rotation
Sit up with your knees bent and feet flat on the floor to do the Exercise Ball Rotation. Hold a stability ball with both hands in front of your chest. Extend your arms, keeping your back straight and chest up. Rotate your upper body toward the right side and bring the ball down toward your right hip. Hold this position for three counts and return to the center. Repeat this movement on the left side. Complete this exercise with three sets of 20 repetitions.
Stability Ball Reverse Crunch
The Stability Ball Reverse Crunch requires that you lay face up on the floor with your knees bent and your feet flat on the floor. Place a stability ball between your knees. Contract your abs and lift your feet up, bringing the ball towards your chest. Squeeze your abs and hold this position for three counts. Return to starting position and repeat with three sets of 20 repetitions. Remember not to arch your back and keep your neck relaxed with your head on the floor at all times.
Cardio
Well-defined abs do not result from strength exercises alone. Cardiovascular exercise is a great way to shed excess fat and gain muscular endurance. You will burn tons of calories helping you reach your fitness goals. Some forms of cardio exercises that you can choose from are jogging, biking, running stairs and jumping rope.
References
- Tina Juan Fitness: Abdominal Exercises
- "Fitness" magazine: Seven Waist Slimming Exercises
- "101 Workouts For Women"; The Editors of Muscle & Fitness Hers; 2007
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