Where To Find Exercises That Flatten The Stomach
October 7, 2009 by Exercise, Health & Fitness
Filed under Stomach Exercises
When people consider the summer, for most, the first thing that comes to their mind is their stomach and how to make it flatter. This is normal; most people want to look their best. The question isn't whether someone wants a person wants a flatter stomach
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All About The Best Stomach Exercises
September 30, 2009 by Exercise, Health & Fitness
Filed under Stomach Exercises
It is only natural, the general public wish to look their best, and exercising their stomach muscles is usually a big part of most fitness programs. If so much time and energy is going to be concentrated on this muscle group, it's a sensible idea to grasp
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Using Resistance Bands In Stomach Exercises
September 14, 2009 by Exercise, Health & Fitness
Filed under Stomach Exercises
Using resistance bands can be a good element of any workout routine, and stomach exercises are no exception. There are a number of exercises targeting the midsection that incorporate resistance bands. Resistance bands come in a variety of problems, typically indicated by the color of the band itself (e.g., green can be little resistance, yellow might be medium, red for difficult, etc.). Choose a resistance level that is appropriate for you, then move up as necessary. Do not overdo it overdo it by right away grabbing the most sophisticated band you'll be able to end up in injury. as this can end up in injury. As with any workout routine, be pro before starting and always heat up properly to avoid injury.
Seated Crunch
This exercise provides the same benefits as the basic abdominal crunch, but with less neck strain and without the probable pain that includes lying on the floor, since it uses a band instead of gravity to provide resistance. For this stomach exercise, you will need to be sitting in a straight back chair which you can somehow loop your band thru. Sit up straight with your feet flat on the floor and about as wide apart as your hips. Contract your abdominal muscles, and slowly bend forward to about a forty-five degree angle. Repeat for an entire set. Be certain to keep your feet on the floor and your back as straight as possible.
One-Arm Band Pull
Put the chair away and stand up, again with feet hip width apart. Put your hands above your head, holding the band about eighteen inches apart. Keeping your left hand overhead, bring your right hand out to the side, elbow bent at roughly a ninety degree angle. Hold your left arm still as you contract your abdominals and lower your right arm until your hand is in line with your chest. Hold this position, then slowly return. Repeat for an entire set, then switch hands. Keep your back straight and elude bending or leaning at the waist. For an extra challenge, do this exercise standing on one foot. Perform the exercise with both hands while standing on your left foot, then do it all again on your right foot.
Twisting Roll-Back
For this stomach exercise, you will need to sit on a flat surface, ideally the floor. Employ a mat or towel for cushioning to ease possible strain on your tail bone. Sit down with your legs bent and heels on the floor. Your toes should be pointing up-- don't put your feet flat on the floor. Loop the band around your feet, put one end in each hand and put your hands together. In a rolling motion, lower your torso toward the floor about forty-five degrees. As you do this, twist to the right and spread your hands to the sides. Hold for a second, then rotate back to the middle and raise your torso back to start. Your heels should remain on the floor throughout the exercise. Do a full set, then switch to the left side.
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The Strong Stomach Workout
September 9, 2009 by Exercise, Health & Fitness
Filed under Stomach Exercises
When beginning an abdominal workout routine, for the majority the goal is easy : a flatter stomach. While a smooth, six-pack gut looks good, it is less of an accomplishment if the the gut muscles have not gained any strength. As well as slimming down round the outer abdominals, it is also crucial to build strength in the core abdominals. Below are some stomach exercises that work out the core to build powerful muscles across the abdomen. As with any workout routine, be sure to consult a professional before beginning and always heat up properly to avoid injury.
Tone Your Torso
Begin this stomach exercise on all fours, knees and hands on the floor. Keep your gut pulled in and extend your left arm out before you ( soccer fans, imagine a referee signaling first down ). Keep this arm outstretched as you extend your right leg out behind you. Switch arms and legs, and repeat for a whole set. Take particular care not to let your pelvis sway out of position.
Butt Burner
You will have to lie on your back for this exercise. Employ a mat or towel to cushion your spine. Bend your knees so your feet are flat on the floor, and position your arms at your sides. Squeeze your ass as you lift your pelvis off the floor. Keep the remainder of your body in line. Raise your pelvis to about forty-five degrees, so your upper body from your head to your knees makes a straight, flat ramp. Hold this for 3 to 5 seconds before slowly lowering your pelvis back to the floor. Repeat for a complete set.
Crunchless Crunch
This stomach exercise is fairly easy in theory but can be fairly difficult to perform. Essentially, it involves trying to pull the belly button in towards the spine. This will be difficult, as it includes the use of muscles which you may not be used to turning on. To start, either lie or on your belly or kneel. You may want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominals to move your belly button toward your spine. Hold for 10 seconds. If this feels simple, hold for a longer time. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.
Scissor Kicks
This stomach exercise also needs lying on the floor. Position your hands under your butt, keeping your back pressed against the floor. Slowly raise one leg to a height of about ten inches, then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for a complete set. Maintaining control throughout is crucial, not permitting momentum to get the better of you. Your upper body should stay on the floor thru the entire move.
These are only a few of all the strength building stomach exercises out there. If you're looking to build strength in your midsection, look for any exercise that works your core, especially the cross intestinal muscles. Many components of Pilates are excellent for this also.
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Stomach Exercises to Work off Those Love Handles
August 27, 2009 by Exercise, Health & Fitness
Filed under Stomach Exercises
A major complaint of people who need to look more fit is belly fat. Specifically, a big number of folks have difficulty with "love handles." Far from lovely or lovable, these are deposits of fat that take up residence on the sides of one's lower torso, around the external oblique muscles. Traditional crunches and sit-ups will not do much for this type of chub, as they especially work the intestinal muscles and not the obliques. The good news, however, is that there are a few stomach exercises which specifically target the obliques, helping trim love handles. As with any new exercise, consult a professional before beginning and be sure to properly heat up to dodge injury.
Side Bend
A simple exercise, side bends are also likely the most effective method for losing love handles. Start by standing upright. Position your feet shoulder width apart and bend your knees a little. Lower your whole torso to the side, then back to the other. Lean only side to side, not backwards or forwards.
Torso Twist
This stomach exercise is also effective at reducing love handles, and is sweet to do mmediately after the side bends in your routine, as it's also done in a standing position. Again, with feet shoulder width apart, slowly twist the body to the side, then to the other. The key here is to twist from your torso, not from the hips. The maximum amount of the twisting work as possible should be done by your oblique muscles, not your hip flexors. Keep your torso upright with no bending.
Side Crunch
The next 2 stomach exercises require you to get off your feet and lie down, preferably on the floor or other flat surface. Use a mat or towel as a cushion if you've an especially hard floor to work with. Lie down on one side. For simplicity, let us say you are on your right side to start. Bring your right arm across your waist so that your right hand comes to rest on your left side. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward. Lift your shoulders up off the floor while simultaneously raising your left leg to height of approximately 12 inches ( thirty cm ). Contract your obliques as you do this. Hold for a few seconds, then carefully lie back down. Do this for a whole set, then switch to the right side.
Seated Knee Drop
First, position yourself on the floor so you are resting on your hipbones ( not sitting on your butt). You can put your hands on the floor behind you to keep yourself stable in this position. Bend your knees so that your feet are flat on the floor. Put your ankles together. Now lower your knees to the right. Your feet will roll on to their sides, but should remain on the floor. Continue this lowering move till your knees are about 6 inches above the floor. Hold for one 2nd, then go back up and down to the left side. Move slowly and under control, using your stomach muscles instead of momentum to raise and lower your legs.
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Stomach Exercises to Eliminate Belly Fat
August 14, 2009 by Exercise, Health & Fitness
Filed under Stomach Exercises
Now that spring seems to finally be back in our lives, many folks are nervous about losing those few additional pounds of chub which stand between them and a sculpted midriff. Those folks who let themselves go a little in the winter months might be working overtime now that it is April and thoughts of bikinis are dancing in their heads. The excellent stories is that there are, naturally, stomach exercises to speed along the process. Some are better than others, including these few, which are good particularly for trimming belly fat. As with any workout routine, be certain to consult a professional before starting and always warm up properly to avoid injury.
Hip Lift
For this stomach exercise, you will need to lie on your back on a flat surface, such as the floor. Use a mat or towel to cushion your backbone. Put your arms at your sides with palms facing up to the ceiling. Put your legs straight up in the air so that the soles of your feet are facing the ceiling and your legs make about a ninety degree angle with your torso. Keep your knees unbent and as straight as possible. Now, contract your ab muscles so that it feels like your belly button is being pulled toward your backbone, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, then slowly lower your hips back to the floor. Repeat for a whole set.
Seated Torso Twist
Stay on the floor for this stomach exercise, getting into a seated position. Bend your knees so that your feet are flat on the floor. Position your feet about hip width apart. Extend your arms straight out in front of you, interlocking your fingers. Contract your abdominals and lean back about forty-five degrees. Holding the contraction, rotate your torso as far to one side as you are comfortably able. Use your abdominals to control this motion so that your higher body moves at once, don't lead with your arms. Remember to keep your arms in from of you with fingers locked-- pretend you are aiming an imaginary gun. Once you have rotated as far as you feel comfortable, rotate rotate back to center, then to the opposite side. Repeat these steps for a whole set. Take care to go slow and keep a controlled movement. Do not allow your momentum to twist you.
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Stomach Exercises For A Flatter Tummy
August 9, 2009 by Exercise, Health & Fitness
Filed under Stomach Exercises
The weather is warming up, and for many of us, that implies it's time to work on that little bulge that has been taking up residence around the midsection since Thanksgiving. These many exercises will help you shed that excess turkey weight and flatten out that stomach in time for beach season. As with any workout routine, be certain to consult a professional before starting and always heat up properly to avoid injury.
Plank
For this stomach exercise, you will need to lie on a flat surface, such as the floor. You will be lying in your belly, so you may wish to employ a mat or towel to cushion your knees. Prop your higher body up on your forearms so that your elbows make a 90 degree angle and are positioned just below your shoulders. Now lift your body up off the floor so that your lower body is supported by your toes, while your higher body remains supported by your elbows. Your body should basically be a straight line, with no arch or drooping thru your back. Hold this position for twenty seconds, then lower your body back to the floor. One repetition is sufficient.
Side Plank
This stomach exercise is a variation on the prior one, and starts in the same beginning position. When you are positioned correctly, roll to your right side, keeping your torso supported with your right forearm. You will have to raise your hips and roll your feet so that your left foot is on top of your right. As in the plank, your body will be a straight line, but this time you will be on one side. Place your left hand on your hip and hold the plank position for 5 seconds. Return to start and repeat on the left side.
Ball Roll
If you quickly peeked at the title, you may have gone to get a ball before reading on. If you did, you can go put it away, because in this stomach exercise, you're the ball! First, sit on the floor and cuddle your knees to your chest. Roll back a little so you are balancing on your tail bone and your feet are off the floor, toes pointing downward. Pull your abdominals inward while rolling onto your back and the higher part of your butt. Contract your abdominals and pull yourself back to the beginning position. Loosening your arms up may help if you find this exercise too difficult at first.
Standing Crossover
As the name implies, you will need to stand up for this stomach exercise. Position your feet some inches apart. Put your arms out to the sides and bend your elbows at a 90 degree angle so your fingertips are pointing to the ceiling and your palm are facing forward. Contract your abdominals and lift your right knee toward your left elbow, while at the same time bringing your left elbow down toward your right knee. Touch the two joints together, pause, then return to start. Switch sides and repeat for an entire set.
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Lower Stomach Exercises
July 30, 2009 by Exercise, Health & Fitness
Filed under Stomach Exercises
An crucial and infrequently neglected step in stomach exercise routines is isolating particular muscles in the abdominal group. One such set of muscles which needs isolation to be exercised properly are the muscles in the lower stomach. There are a number of stomach exercises which isolate and work these muscles. As with any workout routine, be certain to consult a professional before beginning and always heat up properly to avoid injury.
Crunchless Crunch
This first exercise is reasonably straightforward but can also be fairly troublesome. Basically , it involves making an attempt to pull the belly button in towards the backbone. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your gut or kneel. You may want to try both ways and see which helps you are feeling the exercise better. Relax your body as much as feasible, then attempt to use only the lower abdominals to move your belly button toward your backbone. Hold for ten seconds. If holding for ten seconds feels straightforward, hold for a longer period. The goal is to hold the contraction till you either cannot feel it, or you are feeling other muscles working harder than the cross abdominus. When you are feeling this, let the contraction out.
Alternating Toe Touch
You will need to lie on a flat surface for this stomach exercise. The floor works best, using a mat or towel to soften the backbone. Lie on the floor and put your feet up in the air. Extend your right arm and use your lower abdominals to lift your shoulders off the floor. Touch your left toes with your right hand, then lower yourself back down. Switch hands and repeat. Keep your knees straight thru and maintain a space between your jaw and chest.
Sit-Up Hold
While you are still on the floor, try this stomach exercise. Bend your knees so your feet are flat on the floor and position your hands behind your head. Keep your elbows back so you cannot see them-- do not put them alongside your head. Use your lower abdominals to lift your shoulders off the floor. Hold for ten seconds. You can increase the number of seconds you hold as it gets easier. Be certain to lift with your abdominals and not with your arms or neck.
Lower Back Flatten
This stomach exercise is a good natural progression from the sit-up hold, as it starts from identical base position : lying down, knees bent, feet flat. You may have noticed when you exercise that there between a natural space between your back and the floor, created by the curve of your backbone. In this exercise, you need to use your lower abdominals to push your lower back toward the floor and eliminate this space. Try to concentrate pushing with only your lower abdominals and not your legs. Your pelvis will rotate slightly, which is fine as long as the lower abdominals are doing the work. Once you have got your back flat to the floor, hold the contraction for ten seconds. Again, you need to continue to build on this time as your stomach muscles gain strength and endurance.
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