Abdominal Exercises To Flatten Your Tummy
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abdominal exercises Strong core muscles help to stabilise your body, resulting in good posture. Strong abdominal and back muscles help to prevent back pain and injury.
The most important and effective home exercise for helping to tone your lower abdomen is The Crunch. The starting position for this abdominal exercise is lying flat on an exercise mat with your legs together. Bend your legs and raise your knees whilst keeping your feet flat on the floor.Place your hands behind your head and using your abs, raise your shoulders and your upper body off the floor as much as possible. Do not move your lower back and keep your eyes looking at the ceiling. Do not use your hands or neck muscles for support to help you complete the movement. Slowly lower your shoulders back to the mat. Do three sets of 15 repetitions.
Abdominal Bicycle Crunch
Research has shown this abdominal exercise to be one of the best exercises for giving your abs a real workout. Not only does it work on the external obliques, but it also works on the internal obliques at the same time. As with crunches, it can easily be made incorporated into a home abs workout. Lying flat on your exercise mat, press your spine against the ground. Support your neck as in the abdominal crunch exercise. Fold your right leg and bring it to your left elbow by twisting at the trunk. Whilst doing this, lift your left leg off the floor and hold it straight out. Now straighten your right leg and fold your left leg and bring it to touch your right elbow in a flowing bicycle movement. Continue this for 15 repetitions on each side. The motion of your leg should be controlled and as though you are in a pedalling on a bike. Try to do three sets of 15 repetitions
This exercise targets the diagonal muscles that run along the sides of your waist. Lie on your back on a mat or carpet with your knees bent. Place your left ankle across your right knee and your left hand palm up on the floor at right angles to your body. Place your right palm behind your head to support your neck. Exhale as you raise your upper body, bringing your right shoulder towards your knees. Pause briefly, then inhale as you slowly lower your upper body to the mat. Your right hand should not pull your head forward, but simply support it. Change sides. Do three sets of 15 repetitions on both sides
Reverse Crunches To perform this exercise lie flat on the mat. Raise your legs and bend them at the knees to form a 90 degree angle. Keep your arms stretched down to your waist. This is the starting position. Now, tuck in your abdomen, bring the knees towards your forehead, only your lower back must be lifted. Now slowly bring the lower back to the floor. Do three sets 15 repetitions.
Floor based abdominal exercises are by far the most effective at tonning the stomach area, you could consider supplementing your routine with an electric muscle stimulation
abdominal exerciser machine
to strengthen the abdominal muscles further.
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Traditional Crunches
Oblique Twist
