How To Great Exercises for Toned Stomach You Probably Don’t Do
Women dream about having flat and toned stomach but stress and bad nutrition prevent this dream from becoming a reality. Toned stomach is a key to having a perfect silhouette and that’s why women are always looking for new exercises to help them tone their abdominal area.
Sarah Klein, a personal trainer, recommends you to add these exercises in your training routine:
When stretching, try to keep your hand and leg parallel to the floor. Repeat this exercise 10 times on both sides.
Bridge with Lifting One Leg
Do 10 repetitions with your left leg and then 12 with the right.
Plank exercise is great for a strong core. Lifting your leg like Spiderman, you’re taking the plank to a whole other level and you engage more stomach muscles. Do the plank 30 seconds with your right leg and then 30 second with the right leg.
Tis exercise is a big, physical challenge. Try to keep your legs straight and repeat the exercise 10 times.
Do 5 circles to the left and then 5 circles to the right.
Dragging the Exercise Ball
Training with an exercise ball activates so many muscles only by trying to be in balance. Do 10 repetitions.
It’s important to keep your back and legs straight. Move like a caterpillar 10-60 seconds.
Identify your core
Your “core” includes your abdominal, lower back, and pelvic muscles. Your core is separated from your chest muscles by your diaphragm, which helps you breathe. In addition to protecting many vital organs inside your abdominal cavity, your core muscles are also responsible for helping you move the main portion, or trunk, of your body. They also affect your posture, balance and stability. Your core muscles are extremely important and should always be included as part of a well-rounded exercise routine.
Learn the general requirements for most core exercises
Most core exercises can easily be done without any equipment or weights, and in the comfort of your own home. During each exercise you should try to focus your attention on the deepest abdominal muscle you have, which is called the transversus abdominis. This is the same muscle that tenses when you cough, so you can do some fake coughs to help you locate and focus on it.
Perform the bridge exercise
Lie on your back, with your knees bent. Keep your arms flat on the floor beside you. Keep yourself in as neutral a position as possible, tighten your abdominal muscles, and lift your hips and bum off the ground. You want to lift your hips until they are completely aligned with your knees and shoulder, then hold yourself in this position as long as you can.
Do abdominal crunches
Lie on your back and place your feet against a wall such that your knees and hips are at 90 degree angles. Focus on your transversus abdominis and tighten all your abdominal muscles. Raise your head and shoulders off the ground while your arms are crossed over your chest. Hold for three deep breaths and relax.
Try single-leg abdominal presses
Lie on your back with your knees bent. Keep your back in a neutral position and tighten your abdominal muscles. Raise your right foot off the ground until your knee is at a 90 degree angle from the floor. Push your hand against your right knee while using your abdominal muscles to push your knee towards your hand. Don’t bend your arm. Hold this for three deep breaths then relax. Do this exercise on both your left and right sides during each set of repetitions.
Expand to the double-leg abdominal press
Try the double-leg abdominal press once you’re comfortable with the single-leg abdominal press. Lie on your back with your knees bent. Keep your back in a neutral position and tighten your abdominal muscles. Raise both legs off the floor until your knees are at a 90 degree angle. Push both hands against each knee while pushing each knee against your hands. Hold for three deep breaths and relax.
Rotate your core
This is actually referred to as a “segmental rotation” and you start by lying on the floor with your knees bent. Keep your back in a neutral position and tighten your abdominal muscles. While keeping your shoulders flat on the ground, let your knees fall slowly to your right. You should be able to lower your knees far enough to feel a stretch, but not to the point of discomfort. Hold for three deep breaths then return to the starting position and rotate to the left side.
Perform the “quadruped”
In a way, this exercise is going to look like you’re trying to swim while your on your hands and knees on the ground! Put your hands and knees on the ground with your hands directly below your shoulders. Keep your back straight and align your head and neck to your back. Raise your right arm off the floor and reach it forward. Hold you arm for three deep breaths then relax. Do the same thing with your left arm. Then raise your right leg off the ground and try to bring it up to align with your back. Hold your leg for three deep breaths then relax. Do the same thing with your left leg.
Try the modified plank exercise
Lie on your stomach, then raise yourself slightly until you’re resting on your forearms and knees. Your elbows should be directly below your shoulders. Your head, neck, and back should be aligned. While in this weird position, tighten your abdominal muscles and “push” your knees and elbows towards each other without actually moving your elbows or knees. Hold for three deep breaths and relax.
Attempt the side plank exercise
Don’t be disappointed if you have trouble doing this exercise at the start; it’s not easy. Start by lying on your left side, then slowly raise yourself until you’re resting on your left forearm. When you’re in this position your elbow should be directly below your shoulder. Your shoulders, knees, and hips should be in alignment. Your knees should not be bent. Hold this position for three deep breaths, then relax. Repeat the same exercise on your right side.
Perform the medicine ball plank
While on your knees, place your hands on the medicine ball which should be on the ground in front of you. Push yourself up on the medicine ball with your hands, and place your feet slightly apart while balancing on your toes. Hold this position with your neck, head, and back aligned for 10 seconds. Try to build yourself up until you can maintain this position for 30 seconds.
Do seated Russian twists
Sit on the ground with your legs and feet in front of you, then lift your feet off the ground until you’re holding them slightly suspended in the air. Hold the medicine ball in your hands and rotate your shoulders in to the right and touch the medicine ball to the ground on your right side. Repeat the movement to your left side. Repeat five times on each side, then relax.
Complete side throws
Stand up straight with your feel hip-width apart. Put your left foot about 1 foot in front of your right foot. Then while holding the medicine ball in both hands, with your arms only slightly bent, swing the ball over your right hip towards the wall. Catch the ball when it bounces back, and repeat the movement at least four more times. Repeat the whole process on your other side.
Try slams with a medicine ball
Stand up straight with your feet beside each other and your knees slightly bent. Hold the medicine ball in both hands, pull it back above and behind your head and then throw it towards the floor with all your might. Imagine you’re holding a watermelon or pumpkin and are trying to smash it. Catch the ball when it bounces back and repeat the movement at least 4 more times.