The abdominal muscles support and protect your internal organs, help you breathe properly and work with your back muscles to control movements like bending or twisting. A strong core protects you from irritating aches and pains of day-to-day motion. As women age, visceral, or abdominal, fat can increase due to hormonal changes, pregnancies or poor dietary habits. Keep your midsection toned and strong by following a healthy diet and engaging core exercises along with your regular workout schedule.
Step 1
Sit on your fitness ball with feet planted flat on the floor, hip-width apart. With your back straight and your arms crossed on your chest, slowly lean back until you feel the abdominal muscles tighten. Hold the position for three to five deep breaths then slowly return to the starting position. Start toning with five repetitions twice a week and gradually increase your reps to 15 in three weekly workouts.
Step 2
Stand up straight with feet should-width apart. Loosely lace your hands behind your neck with elbows pointing out. Tighten and engage your abdominal muscles then slowly twist your body to the right 45 degrees. Hold for three to five deep breaths. Keep your back straight, face forward and elbows pointing out. Return to center, keeping the muscles engaged, then twist left 45 degrees. Repeat each side for five repetitions per side. Include this exercise into your workout three times a week.
Step 3
Start the pose in a push-up position with your hands directly under your shoulders, supporting the weight of your body as it rises. Keep your back flat and feet together. Align your head and neck with your spine so your eyes are positioned to look at the ground. Do not lock your elbows. Breathe deeply and exhale slowly for five to 10 breaths, tightening your abdominal muscles with each exhale. If you feel tension in your back, boost your butt slightly upward, but do this slowly so you do not lose your balance. Add this exercise to your workouts twice a week.
Step 4
Do a full-body workout three to five times a week. Include stomach- toning exercises with your regular workouts, alternating cardiovascular exercise with light weight or resistance exercise. Do not make toning exercises the only areas you target. Toning and weight management involves working out your entire body.
Step 5
Stick to a low-fat diet. Eat fruits, vegetables and whole grains with your meals and as snacks. Avoid junk-food snacking. Stomach and body toning is achieved through a combination of regular exercise and eating a diet low in calories and high in nutritive value.
Tips and Warnings
- If you have difficulty balancing on the fitness ball, stay a hands length from a wall or piece of furniture until you can stabilize on your own. The standing twisted motion emphasizes toning the oblique muscles.
- Consult your physician before starting any new exercises to ensure safety.
Things You'll Need
- Fitness ball
Member Comments