3 Great Tummy Exercises (No Crunches!)

From eDiets.com:

One of the biggest misconceptions related to the abdominal muscles is that one must perform crunch after crunch exercise in order to tighten the area.

I’m here to tell you that not only do you have options, but the options available will also strengthen other areas of your body at the same time.

I’m providing three great exercises that will tighten your abs as well as improve your upper body strength, balance and coordination. How’s that for a complete solution?

Take your time with each exercise and follow my beginner guidelines where appropriate. Perform three sets of each movement on alternate days of the week.

1. The Plank

Lie face down on a mat with your elbows by the sides of your body resting on the floor next to your chest. Your hands will be clenched in a fist and palms facing toward your body. Push your body off the floor in a push-up position with your body resting on elbows and forearms. Also, your legs will be extended and you’ll be on the balls of your feet -- exactly like a push-up position.

Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat for two more sets. For beginners, do this move on your knees and gradually work your way up to balancing on your toes/balls of the feet. Remember to keep breathing naturally.

Benefit: This movement tightens the entire abdominal area through a constant isometric contraction with no repetitious movement. It also strengthens the entire upper body. It’s an amazing exercise and you’ll be astonished how tight your abdominals become in just six to eight weeks.

2. Resistance Ball Pull-In

This exercise targets the lower region of the abdominal muscles.

# Begin in a push-up position, with your shins on the resistance ball (fitness ball).
# Exhale as you pull your knees in toward your chest.
# Inhale as you return to your original position.

Try to perform 10-15 repetitions.

In the above exercise it’s important to fully concentrate on the lower abdominals pulling in toward your chest, and not just the legs pulling inward. The upper body should also remain stable in the push-up position.

If you have trouble performing the exercise, simply practice it in stages. For example, for one to two weeks just get comfortable with your feet on the ball and in the push-up position. Don’t attempt the pull-in movement until you’re comfortable with balancing.

Benefit: Strengthens lower abdominal area and dramatically improves balance and coordination as well as overall upper body strength.

3. Abdominal Vacuum

The Transverus Abdominis muscle is the real deal. It’s the muscle that holds your mid-section tight and flat. It’s a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it. It is your body’s natural corset. When you suck your stomach in, you have just used your Transversus. This is the only muscle that can help pull the stomach inward.

Position yourself on the floor on all fours. Keep your back flat and maintain this position throughout the exercise. Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don't increase the arch in your lower back. Next, pull the navel toward the spine as if I just told you to suck in your stomach as tight as possible. Continue to breathe lightly through your nostrils, but make sure you’re pulling your navel in as tight as you can.

You must hold the contraction very tight for at least 40 seconds. If you can’t hold the contraction for 40 seconds, just practice and your time will eventually improve.

Benefit: In time, you’ll notice the abdominal area pulled in and looking flatter. This exercise provides benefit with virtually no repetitious movement.

All three exercises above are extremely effective and provide many benefits that traditional crunches don’t allow for. I’m not suggesting that you never perform an abdominal crunch again, but now you have some excellent options to choose from. As always, your ultimate success will be based on reducing body fat by maintaining consistency with your eDiets fitness and nutrition program.

Check with your doctor before starting this or any exercise program.

Learn more at eDiets.com...


|