The abdominal muscles, also known as your core, keep your back and torso upright as well as help you move; they also help you breathe. According to Len Kravitz, PhD of the University of New Mexico, it is possible to exercise your abs every day because they do not need the recovery time other muscles require. He recommends you engage in abdominal exercises to relieve the tightening of both your hip flexors and lower back muscles.
Crunches
MayoClinic.com recommends abdominal crunches with a fitness ball. This exercise can be done at home or at a gym -- all you need is a stability ball and your abs. To perform the exercise, sit on the ball with both feet hip-width apart and on the floor. Cross your arms over your chest and tighten your ab muscles. Then ease back until you can feel your ab muscles working. Hold the pose for three long breaths, then move back up to your original position. Repeat the exercise; MayoClinic.com suggests doing between 10 and 15 repetitions of each exercise.
Abdominal Hold
"Fitness" magazine recommends the abdominal hold as one of the most effective ab toners around. You need a steady chair to complete the exercise. Sit on the edge of the chair and put your hands on the edge with your fingers directed toward your knees. Then tighten your ab muscles and raise your toes two to four inches from the floor. Lift your bottom off of the chair and hold the pose for as long as possible. "Fitness" recommends you try for between five and ten seconds. Move back to the original position and repeat the exercise for one full minute.
Ballet Twist
Another "Fitness" magazine abdominal exercise favorite is the ballet twist, which is a sort of half-crunch that has you stretch your side. You'll need a mat or a towel for the floor. Sit down and put your legs out straight in front of you, pushing them together. Lean backward so you're at a 45-degree angle from your hips. Tighten your ab muscles and raise both of your arms over your head, as a ballerina would. Then twist your trunk to the right, and put your right arm on the floor. Leave your left arm in the air and count to three. Do the same motion, with your left arm on the floor, as well as your bottom and heels. Make sure you contract your abdominal muscles so your spine is supported while you go back to the middle position, raising both arms above your head. Switch sides and do two sets of six to eight repetitions for each side.
Member Comments