Shrinking your waist size and getting stronger muscles takes desire, discipline and dedication. For you to reap benefits from exercise, you must also follow a healthy, lower calorie diet plan. If you don't, you will be taking one step forward and two steps back. Your exercises can help tone and tighten the stomach while improving definition. Aim for 15 to 20 reps with your exercises and do three to four sets. Work your abs every other day.
Abdominal Pull-ins
Abdominal pull-ins are performed with an exercise ball and they target your lower abs. Use a ball that causes your thighs to be parallel to the ground when you sit upright on it. To execute the abdominal pull-in, place your hands on the floor directly under your shoulders and place your lower shins on top of the ball. Lift your hips up in the air to form a straight line from your shoulders to your heels. This is a similar position you would be in if you were doing push-ups. Pull your knees into your chest by rolling the ball on the floor towards your head. Squeeze your abs for a second, extend your legs back out and repeat.
Pulse Ups
Pulse ups are also known as hip lifts and they are performed by using the weight of your lower body for resistance. Lie flat on your back with your legs straight and your arms at your sides on the floor. Raise your legs up so your body forms a 90 degree angle. Lift your hips off the ground and push your feet towards the ceiling. Squeeze your abs forcefully, lower your hips back down and repeat.
Bicycle Crunches
Bicycle crunches are compound ab exercises that work your upper abs, lower abs and obliques all at once. Lie on your back with your legs lifted, your knees bent 90 degrees and your shins level to the floor. Place your hands on the sides of your head and curl your upper body off the floor so your shoulders and head are elevated. Move your right elbow and left knee toward each other in a twisting motion as you extend your right leg. Reverse the motion by moving your left elbow and right knee toward each other as you extend your left leg. Keep going back and forth in a smooth pattern.
Seated Rotations on Ball
Seated rotations are performed with an exercise and medicine ball. This exercise strengthens your entire core and upper body. Sit on the exercise ball while holding the medicine ball with both hands. Extend your arms straight in front of your chest and rotate your upper body to your right. Hold for a second and rotate your upper body to your left. Continue going back and forth in a smooth motion. Keep your back straight and your head in line with the ball the whole time. Do not move your lower body throughout the exercise.
Pikes
Pikes are exercises that are also known as v-ups. Lie face-up on the floor with your legs straight and your arms behind your head. Lift your arms and legs simultaneously and bring them toward each other. Your butt should be the only thing on the ground at this point. Try to touch your hands to your toes, lower yourself back down and repeat.
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