The stomach has a horrible tendency to cling to fat--or so it seems. Efforts to lose those extra pounds around the middle can seem to be in vain. Eating a healthy diet and engaging in regular aerobic exercise is essential for losing fat anywhere in the body. Adding some toning exercises can be effective to speed up slimming efforts.
The Plank and Advanced Plank
The plank requires the use of a large exercise ball and is highly effective in working your stomach. Lie on top of the ball with your stomach resting in the center and your feet touching the floor behind you. Lean forward until your hands are resting on the floor in front of the ball, and walk your hands forward as the ball rolls back to your upper thighs. Be sure that your hands are directly below your shoulders. Flex the abdominal muscles and hold the position for three deep breaths--or as long as you can balance--then roll back to your beginning position.
For the advanced plank, follow the steps for a basic plank until the ball is at your upper thighs. Flex your abs and push your body forward until your shoulders move in front of the hands and your shins are resting on the ball. Hold for three deep breaths and then return to beginning position.
Bicycle Crunch
The bicycle crunch is an excellent abdominal exercise that works all three sets of ab muscles--upper, lower and obliques. You begin by lying down on the floor with your back flat and your hands behind your head, your shoulders off the ground and your knees bent in toward your chest. Make sure your neck is relaxed and not feeling strained. Bring your right knee and left elbow together while straightening your left leg to about a 45-degree angle from the ground. Switch legs, bringing in your left knee and right elbow and extending your right leg. The motion is like riding a bicycle. Do a set of 10 to 30 reps, depending on personal fitness level, then rest briefly before repeating for two or three more sets.
Basic Crunch
Tone your upper abs with basic crunches. Begin by laying on your back on the ground with your knees at a 90-degree angle and feet flat on the floor. Cross your arms over your chest and hold your legs in place as you raise your shoulders toward your knees, using only your abs to do the work. Repeat 10 to 30 times, resting briefly before doing two or three more sets.
You can also do this classic abdominal exercise with a fit ball added, for a twist. Sit on the ball with your feet on the floor roughly hip-distance apart, knees at a 90-degree angle. With your arms across your chest and your back staying straight, flex your abs and lean backward until you feel your abdominal muscles start to work. Hold the position while you take three deep breaths, then slowly return to the beginning position.
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