Nobody wants abs of jelly when abs of steel is an option. To firm your stomach you'll need to do at least three days a week of ab exercises, recommends the National Academy of Sports Medicine (NASM). A typical ab workout comprises two to three ab exercises. With so many ab exercises to choose from, try some simple exercises that will help you identify your ab muscles and learn to activate them. Start with as little as eight reps and work up to 20 to firm your stomach.
Oblique Crunch
The oblique crunch is a beginner exercise suitable for anyone. It will help you identify your oblique muscles at your waist, according to Thomas Boettcher's book "Core Training for Greater Strength and Better Health." The oblique crunch exercise is performed lying on your back. You will bend your knees and put your feet on the floor. Your arms will be placed palms down on the floor at your sides. The tailbone should be tucked under so the lower back is pressed into the floor. You will reach your right arm along the floor toward your right heel as you slide your spine to the right. As you slide back to the center position you should feel the left oblique muscle around your waist working. You will slide to the left and return to the center to work your right oblique.
Elevated Leg Rotation
The elevated leg rotation exercise works the rectus abdominus muscle of the abs. You will lie on your back with your legs straight on the floor and the arm at your sides. You will lift first your right leg straight toward the ceiling with your toe pointed, circle it once counterclockwise, circle once clockwise, and lower the right leg to the ground before repeating with left leg. By pressing your lower back into the floor and maintaining a flat back while moving the legs you will need to engage your abs.
Stability Ball Prone Walkout
The stability ball prone walkout is a simple, yet effective ab exercise that requires only the use of a stability ball. The exercise is done lying on the ball with your legs in the air, the ball under your stomach, and your hands on the floor. The hands are placed shoulder-width apart and perpendicular to the floor. The legs are about hip-width's distance apart. The abdominal muscles are worked to keep your torso parallel to the floor while you roll forward and backward on the ball. You should actively pull in your abs before you begin as if sucking in your stomach to zip up a tight pair of pants. You will walk forward as far as you can, allowing the ball to roll under your legs. Then, you will walk your hands back to roll the ball back under the stomach. The farther forward you walk your hands, the harder the exercise will be. Keep the abs squeezed throughout.
References
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
- acefitness.org: Stability Ball Walkout
- "Core Training for Greater Strength and Better Health;" Thomas Boettcher; 2004
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