Your abs are part of the core muscle group that provides support to your body. Firm and toned abdominal muscles are essential to your overall health and well-being. Strong muscles provide stability and generate the power to move your limbs. Weak abdominal muscles contribute to back pain and poor posture. Simple exercises performed on a regular basis can make a difference in your quality of life.
Trunk Rotation
The trunk rotation firms and stretches the abdominal muscles. To begin, sit on the floor with your back straight, knees slightly bent and heels resting on the floor. Grasp a 2-lb. medicine ball in your hands and hold it close to your chest. While holding the ball at chest level, squeeze your abdominal muscles and rotate your upper body to the right as far as possible. Hold this position to the count of five. Rotate your upper body to the left as far as possible and hold to the count of five. Perform this exercise 12 times. As your fitness improves, you can advance this exercise by moderately leaning backward as you perform this exercise or increasing the weight of the medicine ball.
Bent Knee Crunches
You will feel the tightening in your abs as you perform this exercise. To begin, lie on the floor with your knees bent and feet flat on the floor about 18 inches away from your buttocks. Clasp your hands behind your head and lower your hands, shoulders and arms to the floor. Slightly tuck your chin, clench your abdominal and core muscles and curl your upper body toward your legs until your shoulders are off the floor. Hold this position to the count of five. Slowly uncurl your upper body until it is resting on the floor. Perform this exercise 12 times. To advance the workout, extend the hold time or increase the repetitions.
Pelvic Tilt
The pelvic tilt looks elementary, but packs a lot of punch. To begin, lie on your back with your knees bent and feet flat on the floor about 18 inches from your buttocks. Extend your arms out from your sides with the palms of your hands resting on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold this position for five seconds. Relax your abdominal muscles and contract your lower back muscles to create an arch in your lower back. Your hips should maintain contact with the floor throughout this exercise. Hold this position for five seconds. Return to the start position. Perform this exercise 12 times.
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