Most women will probably complain that weight gain goes directly to their belly first and that it is always the last place it leaves. Combined with regular cardiovascular training and a healthy diet, losing belly fat can be a breeze with the right exercises. When targeting the core area, it is beneficial to work all of the muscles of the abdominal wall so that you lose inches from all over your belly and not just in certain areas. Ditch the belly fat with these effective abdominal exercises that not only tone the muscles, they can also increase your balance and core stabilization.
Abdominal Crunch
Start by lying supine on the floor with your knees bent and feet flat on the floor. Interlace your fingers behind your head with your elbows wide. Inhale as you flatten your back into the floor by contracting your abdominal muscles. Exhale as you slowly crunch upward by lifting your head, neck and shoulders respectively off the floor. Pause briefly at your highest position and exhale as you slowly return to the starting position. Repeat for 12 to 15 reps. To prevent injury, try to keep your neck relaxed and avoid tucking your chin into your chest when performing the abdominal crunch.
90-Degree Wall Reach
Lie supine on the floor with your legs extended directly above your hips and resting on a wall. Slide as close to the wall as possible, allowing your glutes to be in contact with the wall as well. With your arms extended overhead, inhale as you contract your abs to flatten your lower back into the floor. Exhale as you slowly swing your arms up and towards your feet. Begin crunching upward by lifting your head, neck and shoulders off the floor when your arms pass the perpendicular point at your shoulders. Pause briefly before returning to the starting position. Repeat for 12 to 15 reps.
Stability Ball Sit-Up
Lie supine over a stability ball with the natural curve of your spine positioned slightly below the top of the ball. Create a 90-degree bend at your knees and position your feet directly below. If necessary, recline further over the ball so that your upper body is parallel to the floor and interlace your fingers behind your head with your elbows wide. Inhale to contract your abdominal muscles and stabilize your body on the ball. Without releasing the contracted muscles or allowing the ball to roll, exhale as you curl upward to a seated position. Pause briefly in the upright position and return to the starting position by slowly lying back across the ball with a deep inhale. Repeat for 10 to 12 reps.
Medicine Ball Torso Twist
Stand with your legs spaced slightly wider than hip-width while holding a medicine ball with both hands. Inhale as you contract your abdominals to stabilize your core. Bend your knees to lower into a quarter squat and extend your arms out in front of your chest. Exhale as you begin twisting from your torso to the right as far as you can without allowing any movement in your lower body and keeping your arms locked in place in front of your chest. Pause and inhale as you return to your starting position. Continue on the other side in the same manner. Perform 10 to 12 reps on both sides.
References
- "Stronger Abs and Back"; Dean and Greg Brittenham; 1997
- "101 Workouts for Women"; Muscle & Fitness Hers; 2007
- American Council on Exercise: Stability Ball Situps / Crunches
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