When some people look in the mirror, their eyes focus immediately on the abdomen and how it looks. Many of us feel better when our abdomens look and feel fit. Thankfully, if you are not happy with your midsection, there are several exercises you can perform to help tone your abdominal muscles. Start off with a few repetitions and gradually increase them for the most effective results.
Bird-Dog Exercise
According to the American Council on Exercise, the bird-dog exercise works on the rectus abdominis and transversus abdominis muscles of the abdomen. Begin on your hands and knees with the tips of your toes also touching the floor. Place your knees and hands shoulder width apart; your hands should be directly below your shoulders. Begin the exercise by simultaneously extending your left hand and right leg while balancing on your left knee and right hand. Stop when they are parallel to the ground and hold for two seconds; lower back to the starting position. Repeat on the opposite side by elevating your right hand and left leg.
Crunches
Crunches exercise the abdominal muscles that flex the trunk at the waist. Start on your back with your knees bent to approximately 90 degrees, with your feet elevated and resting on a bench or chair. Cross your arms over your chest. Perform the exercise by lifting your shoulders and head off the ground toward your knees. Pause after raising about six inches, and then slowly lower back down.
Leg Raises
Leg raises work the muscles of the lower abdomen. Lie on your back with your legs straight and heels resting on the ground. Raise both legs simultaneously to vertical; then slowly lower back to the starting position. Try to keep your legs straight and your upper body on the ground during the exercise.
Plank
Because the plank exercise requires you to hold your body off the ground, your abdominal muscles have to continually contract. Start face down on the ground. Place your lower arms on the ground with your elbows below your shoulders and hands below your ears. Anchor your toes on the ground about six inches apart. Press into the ground through your lower arms to raise your trunk and legs off the ground. Hold for at least 10 seconds before relaxing back down. Keep your head, trunk and legs aligned while you are elevated. Work up to holding the plank for a minute or more.
Reverse Crunches
Reverse crunches work the muscles of the abdomen that help flex the hips. Lie on your back with your knees bent and feet resting on the ground. Perform the exercise by raising your feet off the ground and pulling your knees toward your chest. Keep the knees bent as you do this. Slowly reverse the movement. Hold your torso and head on the ground during the entire exercise.
Side Plank
The side plank exercise works the muscles on the sides of the abdomen, such as the external and internal oblique muscles. Start on your right side, resting on your right elbow with your lower arm extended away from your chest. Place the outside of your right foot on the ground with your left foot on top. To perform the exercise, push into the ground through your elbow and right foot to elevate your torso and legs off the ground. Keep your head, spine and legs aligned. Hold yourself off the ground for at least 10 seconds before lowering down. Repeat the exercise on your left side.
References
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Core Workout
Member Comments