People commonly gain weight in the stomach area. When this weight is lost in a short time, there's often a residual amount of loose skin. If you fall into this category and a tummy tuck is not in the cards, you can perform several abdominal exercises to build muscle and make the skin more taut. It's crucial to use resistance to get as much muscle activation as possible. In performing these exercises, aim for 10 to 15 repetitions when you start out, then increase it to 20 or more once you get adapted. Take at least one day off in between ab routines and perform three to four sets.
Hanging Knee Raises
Grab a pull-up bar to do hanging knee raises. Fasten ankle weights to your lower legs and grasp the bar with a shoulder-width, overhand grip. Pull up your knees to your chest and squeeze forcefully for one second. Lower your legs and repeat. Do not let your body sway back and forth when doing these.
Leg Lifts
Keep on the ankle weights to do leg lifts. Lie face-up on the floor with your hands at your sides. Lift both legs six inches. This is your starting point. Raise your legs another two to three feet, then lower them back to the starting point in a controlled manner. Repeat for a set of reps. If you feel too much stress on your lower back, place your hands under your backside.
Bicycle Maneuvers
Execute bicycle maneuvers from a face-up position on the floor while wearing the ankle weights. Lift up your legs, bend you knees 90 degrees and get your shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring your right elbow toward your left knee as you fully extend your right leg. Reverse the motion and bring your left elbow toward your right knee as you fully extend your left leg. Keep alternating back and forth in a smooth, cycling motion.
Decline Push Crunches
Hook your lower shins under the padded support of a decline bench to do push crunches. Lie on your back and hold a barbell above you with your arms fully extended. Curl up your body by contracting your abs and push the bar toward the ceiling. Squeeze for a second, lower yourself back down and repeat.
Pullover V-ups
Hold a medicine ball over your head with both hands to do pullover v-ups. Lie face-up on the floor with your legs straight. Lift your arms and legs together and bring them toward each other so your body forms a "V" shape. Try to touch the ball to your toes and reverse the movement. Stop right before your legs and the ball hit the floor, and repeat.
Member Comments