Using equipment such as free weights and balance trainers increases the challenge of ab exercises to tone your core. Holding onto a weighted object like a medicine ball makes your abs work harder. A balance trainer, such as a core board, increases the work your abs must do as well to stabilize your body during exercise. When speaking of the abs, most people mean the rectus abdominis, or six-pack muscle. This muscle is closest to the surface of the skin so for muscle tone, this is the main muscle to target. But tightening the obliques and transverse abdominis muscles that are below the rectus abdominis contribute to a slimmer, stronger waistline.
Rectus Abdominis
The rectus abdominis works through spinal flexion. The action of spinal flexion is curling or bending the spine forward, bringing the rib cage and pelvis closer together. An exercise such as the toe touch accomplishes this action and tones the rectus abdominis. Adding a medicine ball gives the abs more work. To perform a medicine ball toe touch, lie face up with your legs straight and perpendicular to the floor. Hold a medicine ball in your hands with your arms straight and also perpendicular to the floor. Then, raise the ball toward your toes by lifting your head and shoulders toward the ceiling.
All in One
It is possible to work your rectus abdominis as well as the other muscles of your abdomen in a single exercise. An exercise like the hay baler tones the rectus abdominis, transverse abdominis and obliques using a medicine ball. To perform this exercise, stand up straight and hold a medicine ball near your right hip with your elbows bent. Step your right foot forward into a staggered stance. Then, raise the medicine ball diagonally across your body to the right and toward the ceiling until it is above and slightly behind your right shoulder. Repeat on the other side. To increase the difficulty of this exercise, straighten your arms.
Core Board Plank Twists
Core board plank twists exercise your abs by keeping your body stable while balancing on the board in pushup position. Begin by grabbing the sides of the core board with your arms straight and step your feet back as if you're about to do a pushup. The core board is below your chest. Hold your spine straight as you twist the board as far as you can to the right. Your arms are the only part that moves. Twist to the left. This exercise also strengthens your shoulders.
Core Board Pushups
Core board pushups strengthen your abs and upper body together. The bigger and more toned your upper body is, the slimmer your waist looks in comparison. To perform this exercise, begin in the same position as the plank twists. Then, bend your arms and lower your chest toward the board. Squeeze your abs to maintain neutral alignment in your spine as you lower your body and when you push yourself back up to the starting position. Keeping the back straight is neutral alignment, something possible only with strong ab and back muscles.
Member Comments