All About The Best Stomach Exercises
Are you looking for a way to shrink that waistline and strengthen your core, but have no idea what exercises are best for the job?
We're here to help! Below, we've provided a list of the most effective stomach exercises that will work wonders on your midsection. We've also included which muscles these moves target and how to perform them. Are you ready? Let's go!
-The Plank: One of the best stomach workouts around, The Plank is an exercise that targets the entire abdomen -including your front abdominals, back abdominals, oblique muscles (the sides), and erectors (the lower back). Check out our complete guide on performing the plank correctly here.
-Push-Ups: Also knows as the "King of Exercises," push-ups are one of the most effective core exercises around. The push-up targets your entire body and works your shoulders, chest, triceps, biceps, and abs. And hey, if you're looking for help with other types of push-ups, check out our article on 7 Types Of Push-Ups You Can Do To Build Your Core!
Why do push-ups? "Get the body in shape and help burn calories at the same time," says Marc Hendrickx -the owner and instructor at East Coast Power Station in NYC. "Push-ups involve the big muscles of the body and is an excellent exercise to 'wake up' a lazy body."
-Side Plank: A move you can add right into your regular plank routine, the side plank is a killer way to target those obliques! To do so, lie on your left elbow and rest your weight on your forearm. Raise yourself up with only your right hand and balance on your right foot. Hold for as long as possible, then switch sides.
-Machine Crunches: Because they're easy to perform on a gym machine, these moves are excellent for beginners! To perform them correctly, sit on the seat of your favorite machine and extend your legs. Keep your core tight as you lift up two arms at a time and bring them back down to touch the floor. Repeat for 4 sets of 30 reps.
-Water Crunches: If you want your abs to burn, go swimming! Swimming is one of the best exercises around for melting away those pesky "problem spots." Just be careful -it's easy to get too ambitious with it if you're not used to it. "Swimming crunches are an excellent exercise," says Dan Armbruster -master trainer at The Muscle Firm in NYC. "While swimming laps, you're mainly working your abs and obliques."
-Side-to-Side Crunches: This more advanced variation on the traditional crunch is a great way to target your obliques! To perform them correctly, lie down on your back and lift your legs into the air. While keeping both feet pointed forward, rotate both legs to one side. Rotate them back to center and repeat by rotating them to the other side. Continue for 4 sets of 30 reps.
-Back Extensions: If you're new to the gym, this is a great abdominal exercise to begin with. To perform it correctly, lie face down on the floor or on an exercise mat. Keeping your legs straight and your upper body in contact with the ground at all times, raise your upper body using your arms as leverage. Hold for 5 seconds and then return to the starting position.
-Kneeling Medicine Ball Twists: Another great beginner's move! Kneel down on one knee and hold a medicine ball in front of you, arm extended straight out from your shoulder. Twist as far as possible to one side and then rotate back to center. Repeat on the opposite side. Aim for 4 sets of 20 reps, alternating back and forth.
-Rolling Like a Ball Push-up: This advanced exercise will have your abs on fire! To perform it correctly, lie face down on the floor and lift up into a bridge position, feet together and hands stacked under your shoulders. Push up from your upper back and roll onto one side until both of your shoulders are off the ground. Lower yourself back down to bridge position before rolling over to the other side to finish. Hold for 10 seconds in each position before returning to bridge position before you roll over again.
-Kettlebell Swings: "The major problem most people have is that they don't do enough core exercises in their workout routines," says Richard Baxter -owner of ASAP Fitness in NYC. "If you're not interested in sitting at a desk for most of the day, then it is vital you get your core into shape." The kettlebell swing is one of the best exercises for this!
To perform them correctly, hold your hands just under your chin and kneel down. Squat down as far as possible while keeping your back straight and shoot your elbows forward. As you come back up to a standing position, squeeze your glutes before thrusting the weight behind you until both arms are straight out. Repeat for 8 to 10 reps.
-Lunges: One of the best strength training exercises you can do -period -lunges will work your hips, glutes, hamstrings, and more! "Lunges are one of my favorite exercises because they are easy to perform and very effective," says David Grisaffi -CEO/Owner of Peak Performance Fitness in San Francisco.
To perform them correctly, start standing up straight with your feet pointed forward. Take a big step forward with your right foot and bring your left knee down until it's just above the floor. Return to a standing position with legs together and repeat on the other side. Aim for 4 sets of 20 reps per leg.
-Dead Bug: This is a great advanced move to do on an exercise mat, as this will make it easier on your back! "Dead bugs are a great exercise to work the abdominals and they can also be done in a seated position," says Armbruster. To perform them correctly, lie on your back with your knees bent and raise your legs off the ground using only the strength of your abs. Hold this position for 30 seconds and then lower your legs back down into the starting position. Rest for 30 seconds before starting all over again. Aim for 4 sets of 30.
-Weighted Sit-Ups: "Sit-ups are one of the most effective exercises you can do for your abs, plus they're simple to perform," says Armbruster. "Heavy dumbbells are perfect for this." To perform them correctly, lie on the floor and put a dumbbell between your knees. Lift up until your chin is just over the weight and hold that position for 30 seconds before lowering yourself back down to the starting position. Repeat on all 4 sides for as long as possible. Aim for 10 sets of 20 reps per side.
Conclusion
In the end, the best way to get a flat stomach is to adopt a healthy diet and exercise routine that's right for you. Once you find some exercises that you like and will stick with, it won't be long before your stomach is totally flat! If you enjoy the exercise of running, why not take it up? All this exercise will also help to flatten your stomach as well. And once you start feeling and looking great, your confidence will soar and so will those abs! And when that happens, prepare for anything!
This article has been put together by Matt Kane for Bodybuilding Articles: http://bodybuilding-articles.com
Article Source: http://EzineArticles.