1. Standard Crunch
Crunches are a classic belly exercise that targets your upper abdominals, the rectus abdominis, also known as the ‘six-pack’ muscles.
Lie on the floor on your back with your knees bent, feet flat on the floor, hands behind your head. Lift your upper body off the floor, contracting your abs as you do so. Then bring your upper body back down to the floor. Remember to keep your neck relaxed and avoid pulling on your head.
Aim to complete 3 sets of 15 to 20 repetitions. 2. Bicycle Crunch
Bicycle crunches, or alternate raised-leg crunches, are an excellent, dynamic exercise for targeting both your upper and lower abs.
Lie on the floor on your back with your hands behind your head, legs up and bent at a 90-degree angle to your body and the floor. Then lifting your shoulders, bring your right elbow to touch your left knee while extending your right leg, then bring your left elbow to touch your right knee while extending your left leg. By alternating sides quickly, your legs will look to be pedaling or cycling.
Aim to complete 3 sets of 12 to 15, or 15 to 20, repetitions on each side. 3. Reverse Crunch
Reverse crunches are an effective exercise for targeting your lower abs and tightening your core.
Lie on your back, place your hands by your sides and lift your legs slightly off the floor, with your knees bent slightly. You may choose to cross your ankles, otherwise just keep your feet together. Then bring your knees toward your chest as closely as possible, contracting your lower abs and lifting your hips off the floor as you do so. Try to hold this position before slowly lowering your hips back down to the floor.
Aim to complete 3 sets of 12 to 15, or 15 to 20, repetitions. 4. Standard Plank
The plank is a powerful exercise that engages multiple muscles in your entire core, including your abs, obliques, back, especially lower back and glutes.
Lie belly side down on the floor. Keep your feet less than hip-width apart and flexed so that your toes are touching the floor. Place your entire forearms on the floor, elbows directly beneath your shoulders so that your upper body is lifted off the floor. Now lift your butt up off the floor, engaging your core or abdominal muscles. Keep your body in a straight line while balancing your entire weight between your toes and forearms. Make sure your elbows remain directly beneath your shoulders and keep your butt from sagging down. Hold the position for as long as you can, then lower your butt back onto the floor. Remember to keep your head neutral or you risk hurting your neck and breathe as normally as you can.
You may begin by holding your ‘lifted’ position for 30 seconds to 1 minute before lowering it again. You can then challenge yourself by gradually increasing the duration of holding your ‘lifted’ position, over time, as you build strength. 5. Side Plank
The side plank is good for targeting the obliques and building stability in the core.
Start by lying on your side, propped up on your forearm, with your elbow directly beneath your shoulder, legs stretched out with your feet overlapping. You may place your other arm on the side of your body, or extended up. Lift your hips off the ground, creating a straight line from head to toe. Hold this position for for 30 seconds to 1 minute before lowering your hips.
You may do an extra round on your other side, or even do extra rounds only on one side. 6. Russian Twist
Russian twists are good for strengthening your oblique muscles and strengthening your side abs.
Sit on the floor. Lean back slightly making sure your back is kept straight. Lift your feet slightly off the floor with your knees bent to about 45 degrees. Put your arms straight out, or bent, in front of you, palms together. Balance on your glutes (buttocks). Twist your torso from side to side, keeping your belly button pointing forward and you looking straight ahead throughout. Increase the difficulty by holding a weight or a medicine ball (a weighted ball whose diameter is about a shoulder-width) to add weight of resistance.
Aim to complete 3 sets of 12 to 15, or 15 to 20, twists to each side. 7. Mountain Climbers
Mountain climbers are a high-intensity exercise that not only targets your entire core, including your abs, as well as your shoulders and legs, but also increases your heart rate.
Start by getting into the plank or push-up position. Then bring your right knee toward your chest, quickly switch legs, bringing your left knee toward your chest, quickly switch legs again, bringing your right knee toward your chest. Continue this ‘running motion’ i.e. as if you’re running in place, alternating legs rapidly, all the while keeping your core engaged and maintaining a steady pace.
Aim to complete 3 sets of 10 to 12 repetitions for each leg, or for 30 seconds to a minute. 8. Leg Raises
Leg raises primarily target your lower abs, helping you build strength and definition in that area.
Lie flat on your back, place your hands by your sides, or under your glutes (buttocks) or hips for support, your legs stretched out and together. Lift both legs off the ground, keeping them straight, until they are perpendicular to the floor. Then slowly lower them back down without touching the floor.
Aim to complete 3 sets of 10 to 12, or 10 to 15 repetitions. 9. Standing Side Bend
The standing side bend is an effective exercise for engaging your obliques, improving core stability and creating a slim waistline.
Stand with your feet shoulder-width apart, place your left hand on your hip, raise your right arm straight up overhead. Lean to the left, feel the stretch in your side and engage your oblique muscles. You may cross your feet, right ankle over the left ankle, instead of standing feet apart. You may also place your left arm on the side of your body, sliding it down your leg as you lean, instead of placing your left hand on your hip. Return to the starting position and repeat on the right side.
Aim to complete 3 sets of 10 to 15, or 12 to 15, repetitions on each side. 10. Lying Leg Twist
The lying leg twist targets your obliques and improves flexibility.
Lie flat on your back with your arms outstretched to the sides, palms facing down. Lift your legs off the floor, straight up until they are perpendicular to the floor and your body. Then slowly move your legs to the right, twisting your lower body as you do so, all they way until your legs almost touch the floor. Make sure you keep your back flat on the floor and your legs straight. Also, you must be facing up and not moving your head. Then move your legs slowly back to the perpendicular position and repeat the same movement to the left.
Aim to complete 10 to 15 repetitions to each side. 11. Pilates Scissor
Pilates scissor engages your entire core and promotes stability. The abs work to maintain spinal flexion while you concentrate on increasing hamstring flexibility as you use the length in those hamstrings to bring the leg in closer and closer to your torso.
Lie on your back, with your legs extended toward the ceiling and your head and shoulders lifted off the floor about 45 degrees. Lower your right leg toward the floor without touching it, while bringing your left leg close to your torso. Then lower your left leg toward the floor without touching it, while bringing your right leg close to your torso. Switch legs in a scissor-like motion, keeping them as straight as possible.
Aim to complete 15 to 20 repetitions for each leg. 12. Stability Ball Rollouts
Stability ball rollouts are challenging, but highly effective for strengthening your entire core.
Move into a kneeling position on the floor. Place your fingertips on the stability ball, with your body and head perpendicular to the floor. Begin to roll the ball forward slowly, or fall foward slowly, keeping your arms straight and body and head aligned straight, your hands first then your forearms always in contact with the ball. Roll the ball until your body is fully extended into a straight line. Hold that position, then slowly roll the ball back to the starting position, all the while maintaining control and engaging your core as you do so.
Aim to complete 3 sets of 8 to 10 repetitions. Remember to consult with a healthcare professional before starting any new exercise regimen and always listen to your body. Building a strong and toned core requires dedication, consistency, proper form and the right exercises, all of which are key. Incorporating these top 10 belly exercises into your fitness routine will not only enhance your overall fitness, but also help you strengthen your abs and, more importantly, build a strong, sculpted core that you can be proud of. Stay motivated, work hard, challenge yourself, but most of all, make sure you enjoy the journey to a fitter, healthier you. Embrace these exercises as part of your lifestyle and get ready to unveil your rock-solid abs. Soon enough, you'll be flaunting those washboard abs with pride!
|
All
Alternative Medicines
Beauty
Dental Health
Email Marketing
Employment And Jobs
Exercise
Fashion
Fitness
Gifts And Novelties
Health
Mental Health
Photography
Self-help: Personal Development
Self-help: Success
Strength Training
Travel
Weight Loss
Women's Health
Woodworking