Years ago, everyone wanted a flat stomach but they weren’t concerned with adding muscle tone to the abdominals. It’s definitely possible to look fit and trim with a soft but flat stomach. But the advantages of having strong, toned abdominals are:
- Those muscles help support the lower back. Keeping them in shape can prevent back pain and strain, especially as we age.
- When your metabolism slows, maintaining muscle will be easier than keeping away fat.
Here are several exercises designed to build strength in your abdominal muscles. They are not all “stomach” exercises.
Modified Fire Hydrant
Get on the floor on all fours. Pull your stomach in as if you’re trying to get your belly button close to your spine. Extend your left arm straight out in front of you, then extend the right leg straight out behind you. Switch to your right arm and left leg. This is one rep – do it 8-12 times per set. Remember to keep your spine aligned – don’t turn your neck to either side and don’t let your pelvis shift to one side or the other.
Core Crunch
You can perform this exercise while laying on your stomach or kneeling – whichever seems to give you better effect. Relax your entire body as much as possible, then imagine you are moving your belly button back into your spine. This contracts your lower abdominals. Hold that position for about ten seconds or until you stop feeling the strain in your abdominals.
Pelvis Lifts
Lay on the floor, on your back, with your knees bent so your feet rest flat on the floor. You may need a yoga cushion or towel under your lower back for support.Let your arms rest naturally out to the sides. Lift your pelvis off the floor, squeezing your buttocks together as you go, to about a forty-five degree angle. Remember to keep your spine aligned. Hold your position for about four seconds. Your body should look like a ramp from your neck to your knees. Repeat 8-12 times per set.
Scissors
Lay on your back on the floor with your hands under your hips. Keep your lower back pressed as close to the floor as possible. Raise one leg slowly (so you feel the muscles working the whole time) about a foot off the floor, then slowly lower it while raising the other leg – like scissors. Each rep is comprised of one lift of each leg. Repeat 8-12 times.
Filed in Exercise
Updated: August 25, 2010
Copyright: December 23, 2009
