FitnessFLAT BELLY EXERCISES7 Essential Core Exercises For A
Flatter Belly For LifeByDENISE AUSTINAPRIL 3, 2015PHOTO BY HILMAR
HILMAR SubscribeThis routine includes the most effective exercises
for strengthening and sculpting your midsection. According to
research at Auburn University, Pilates-based moves have been shown
to firm the abdomen faster than standard crunches. Other studies
have found that you use more abdominal muscle fibers when doing a
crunch on a fitness ball compared with doing it on the floor.1.
Pilates Modified Roll-Up
Lie on back with arms overhead and knees bent, feet flat on
floor. Exhale as you bring arms over chest. Contract abdominals and
squeeze inner thighs together as you curl head, shoulders, and back
off floor, bringing ribs closer to hips. Use abs, not arms, to
power the movement. Keep chin toward chest as you roll up to
sitting position. Sit tall and pull abs in toward spine as you
inhale. Exhale, contract abs, and roll back to starting position,
trying to feel every vertebra touch the floor. Do 8 to 10
times.Make it easier:Hold on to backs of thighs.2. Pilates
Single-Leg Stretch
Lie on back with knees bent in toward chest, hands just below
knees, toes pointed. Pull abs toward spine as you exhale and raise
shoulders off floor. Extend left leg and pull right knee closer to
chest. Inhale and switch legs, bringing left knee toward chest and
extending right leg. Continue alternating legs 18 to 20
times.MORE:The 8 Most Effective Exercises For Weight Loss3. Pilates
T-Stand
A.Sit with legs extended to left side with left foot crossed
over right. Place right hand on floor beside right hip; rest left
hand on left leg. Inhale and use abdominals to lift right hip off
floor, sweeping left arm up toward ceiling.B.Exhale as you slowly
sweep left arm forward, rolling torso toward floor and reaching
left hand under body. Feel upper back open up. Then inhale and use
abs to unfold and lower to starting position. Do 4 to 5 times and
then repeat on opposite side.Make it easier:Bend bottom leg and
keep knee on floor.4. Crunch on Ball
Lie faceup on a fitness ball with knees bent and feet on floor.
Mid and lower back should press into ball, and hips should be just
off ball. Extend left arm overhead and grasp left elbow with right
hand. Then tuck tailbone in and lift hips, feeling lower tummy and
buttocks tighten. Exhale as you pull navel in and lift head and
torso. Imagine curling the bottom of rib cage and pelvis toward
each other. Inhale as you lower, lying all the way back on ball. Do
10 times.Make it easier:Place both hands behind head.MORE:5 Moves
That Seriously Lift Your Butt5. Heel Tap
Lie on back with heels on top of a fitness ball and arms at
sides, palms down. Lift right heel an inch off ball and trace the
curve of the ball with heel, lowering right foot and leg to floor.
Keep abs tight and hips and back still. Lightly tap floor with heel
and then lift leg back to starting position. Repeat with left leg.
Continue alternating legs 18 to 20 times.6. Side Crunch with
Ball
Lie on right side with legs extended, left heel on a fitness
ball and right leg just behind the ball. Extend right arm on floor
in front of you, left hand behind head. Exhale as you lift head and
shoulders, squeezing through side of midsection. As you lift, bend
left knee and roll ball in, bringing left knee and left elbow
toward each other. Lower to starting position. Do 8 to 10 times,
then switch sides.7. Roll-Out
Kneel in front of a fitness ball and place sides of hands on
ball, palms facing in. Keeping abs tight, roll ball away from
torso, extending arms and lowering hips toward floor. Roll back to
starting position. Do 8 to 10 times.Make it easier:Keep hips over
knees.Adapted fromTone Your Tummy Typeby Denise Austin(published by
Rodale, which also publishesPrevention)MORE:25 Ways To Flatten Your
BellyTags:FLAT BELLY EXERCISESWORKOUTSEXERCISES FOR WEIGHT LOSS
