Ab Exercises For Big Bellies

You can do abdominal exercises with your big belly. At first, it can be difficult because your abdominal muscles are atrophied and relaxed around your girth, so be patient while you and your muscles work together to contract and reshape. Another challenge might be that your belly limits your range of motion and you cannot sit up because it is in the way. That's not a problem because you have more than one way to effectively accomplish abdominal toning.

Seated Abdominal Compressions

This exercise helps you become aware of your transverse abdominis muscle, which is your deepest abdominal muscle and is responsible for minimizing your waistline. Sit tall in a chair. Place your palms on your stomach. Inhale through your nose. Exhale and simultaneously compress your stomach inward toward your spine. Leave your hands where they were before you compressed. Notice the distance between your hands and your abdomen. Continue to inhale and relax your abdomen, exhale and compress. Repeat this exercise every day 15 times. Consciously compress your stomach inward throughout the day.

Pilates Roll-up Teaser

Pilates exercise has mastered exercises in abdominal control. This pre-rollup exercise, sometimes referred to as the picture frame, can be done in your bed in the morning and the evening. It will work your transverse abdominis and also your six-pack or rectus abdominis. Lie on your back with your arms stretched up straight by your ears. Choose either a bent leg or straight leg position. Inhale through your nose. Exhale as you reach forward and down your body, watching your tummy flatten as you compress and exhale. Pretend to blow out a birthday candle in your belly button. This forced exhalation will help you compress your transverse abdominis muscle. Looking down your body will tone your rectus abdominis. Perform 15 or more repetitions.

Half Roll-Down with Resistance Band

Use a bath robe belt. This will reshape your stomach while assisting your movement with the belt. Sit up tall on the floor and place your feet on the robe belt like a stirrup. Hold the ends of the robe belt firmly in each hand with tension on the belt and your arms bent at the elbow. Separate your feet and allow your knees to be open if you need space for your abdomen. Compress your abdomen inward and curve your spine like a crescent moon. Inhale and roll backward part way. Exhale, contract your abdominal muscles and sit up tall again. Use tension on the belt only if necessary. Perform 15 or more repetitions each day.

Walking

Start walking as much as you can. Build up to 30 minutes per day, four to six days a week for best results. Walk briskly so your pace feels somewhat difficult. This moderate intensity will keep you in your target heart rate and help you metabolize fat while you are exercising your abdomen. Add a high knee march for one minute intervals while you walk. This is a plyometric interval and burns more calories. The marching uses lower abdominal muscle fibers and therefore exercises your abdomen.