Whether you are gearing up for swimsuit season or strengthening your core for better posture and balance, abdominal exercises can help you achieve your goal. A trimmer core, which comprises your back and abdominal muscles, reduces the risk of cardiovascular disease and diabetes. Add cardiovascular training, along with a low-fat nutrient rich diet to help get rid of belly fat. Complete abdominal exercises up to three days per week on non-consecutive days.
Flutter Kicks
Lie on your back with your arms resting on the floor by your hips and legs extended to form the letter "I" with your body. To help keep your low back on the floor, pull your belly button in toward your spine. Bring both legs straight off the ground up to five inches. Keep your left leg stationary as you lift your right leg up to 10 inches off the ground. Simultaneously keep switching your leg positions until your abdominal muscles fatigue.
Upright Reverse Crunch
Sit on the floor and cross your arms over your chest and lean your torso back until your abdominal muscles contract. When your abdominal muscles contract, lift your feet off the floor bringing your knees toward your chest. Lower your legs back to the floor and continue this motion for up to 12 repetitions.
Vertical Legs
Face up on the floor, position your legs straight up in the air with your legs crossed and feet together. Place your hands behind your head without interlocking your fingers. Without moving your legs, exhale and contract your abdominal muscles. Lift your shoulder blades a few inches off the floor as you crunch up toward your raised legs. Inhale and slowly lower back down and repeat up to 12 times. A study by the American Council on Exercise named this exercise as one of the most effective for abdominal strengthening.
Bridge
Lie on your back and bend your knees with your feet flat on the floor hip-width apart. Place your palms face down by your hips. Contract your abdominal muscles and buttocks muscles and exhale as you lift your hips up toward the ceiling. Continue breathing and hold for a few seconds and lower back down to the floor. Imagine your body in a straight line from your shoulders, hips and knees. Repeat up to 12 repetitions.
References
- American Council on Exercise; New Study Puts the Crunch on Ineffective Ab Exercises; Mark Anders; May/June 2001
- "Strength Training Anatomy;" Frédéric Delavier; 2003
- "Kickboxing Fitness"; Tony Ordas and Tim Rochford; 2004
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