Ab exercises for flat belly

New York: Most of us have a little extra around the middle of our body. Include ab exercises in your fitness regime to shape up the midriff.

flat bellyRepresentational Picture shares a list of ab exercises you can try:

* Bird dog: Start on your hands and knees, with your wrists directly below your shoulders and your knees directly below your hips.

Without any arching or rounding of the spine, contract your abs, and lift and lengthen the right arm and left leg. Keep both your arm and leg parallel to the floor, roughly in line with your shoulder and hip.

You're not aiming for height here, but length. Hold for a moment and gently lower down to your starting position.

* Stability ball tuck: Start in a full plank position, with your ankles resting on top of the ball. Using your core, pull your knees toward your chest. Your hips will lift as the ball moves toward your arms. Then roll the ball back to starting position. Repeat for a total of 10.

* Stir the pot: Start on your knees with your feet on the floor and your forearms resting on the stability ball. Brace your core and roll the ball to the right and away from you. Contract the abs to pull the ball back around to complete a full circle, like you just stirred a pot.

Complete five circles in each direction, keeping the spine straight. The larger your circle, the harder it will be. If you need an extra challenge, move up from your knees to your toes.

* Lower-ab leg lift: With your back flat on the floor, lift your legs straight into the air, squeezing the inner thighs together. Supporting your head gently with your hands, lift your neck.

Contract the core to keep your lower back firmly on the ground, then slowly lower your legs until your feet are six to 12 inches from the floor.

Keep your legs straight and pressed together as you slowly lift them back up to starting position. Try for 10.

Related Stories

You May Like



    Leave a Reply