Regular stomach exercises combined with cardiovascular exercise and a balanced diet can tone abdominal muscles and reduce belly fat. Three types of exercises target upper, lower, and oblique muscles. Recommended exercises include stomach crunches, reverse crunches, and bicycle exercises. A routine of five weekly sessions is suggested.
Regular repetitions of stomach exercises can tighten and tone abdominal or abdominal muscles, as well as firm belly fat to help create a leaner appearance. For best results in reducing “ab flab,” stomach toning exercises should be combined with cardiovascular exercises such as walking, running, biking, or brisk swimming, in addition to eating a balanced, low-fat diet. The three main types of stomach exercises tone one or more of the upper, lower, and lateral or oblique abdominal muscles.
Stomach crunches are popular exercises to help tone your upper abdominal muscles. The athlete lies on their back with their knees bent and their arms crossed over their chest. When the athlete lifts their back off the floor, the stomach muscles must be tightened or contracted. The lower back should be done slowly before releasing the contraction. Starting with 10 repetitions each session before gradually increasing the amount to approximately 30 is recommended.
To help tone the lower abdominal muscles, athletes can perform what is called a reverse crunch. The athlete has their lower back pressed against the floor or exercise mat and their arms are straight at their sides. The head and shoulders are raised at the same time as the knees and buttocks. The knees should reach the chest on each repetition, with each knee not touching the head at all.
The third main type of stomach exercises works the obliques. The obliques are the lateral muscles that run from the ribs to the hips; include the “love handles” area. The oblique muscles allow the waist and upper hips to turn to each side. One of the best known stomach exercises that helps tone the lateral oblique muscles mimics riding a bicycle.
The starting position for the bicycle stomach exercise is lying on an exercise mat or on the floor, with your head up and your arms comfortably at your sides. The arms are bent at the elbows as the hips and butt move up into the air. The hands and elbows support the lower body as the legs cycle upwards.
The best abdominal workouts should include stomach exercises for the upper, lower, and oblique muscles. The same number of exercises should be done in each area to help ensure that all muscles are being worked evenly. Three days a week is a good start for abdominal exercise, but a stomach exercise routine should be gradually increased to at least five weekly sessions. One or two cardiovascular activities, such as brisk walking, bicycling, running, or swimming, should also be done several times a week.
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