Friday, 1 August 2014

2 Simple Exercises to Help Strengthen and Tone the Abdominal Muscles

Most of us have “problem areas” with our body that we’re not happy about.  For many people, it’s that “flabby” stomach syndrome that makes them feel uncomfortable.

The “flabby” stomach is a common problem area and is usually the result of slack or weak abdominal muscles most likely due to lack of exercise or being overweight.

If you’re one of those people who aren’t happy with the way your stomach looks, it’s never too late to do something about it!

Targeted regular exercise to strengthen and tone the abdominal muscles will help to get you that flatter stomach you desire.  It’s important to combine sensible exercise with a healthy diet for the best results.

If you look at your stomach, the abdomen extends from just under the bust-line down to the groin.  It’s a large area packed with muscles that often gets overlooked when it comes to general exercise.

We’re going to look here at 2 specific exercises that target the abdominal muscles to help strengthen and tone them, which will help to pull your stomach in for a flatter look:

·         Lower Abdominal Exercise - Reverse Curls.
·         Upper Abdominal Exercise - Forward Lifts.


As you perform these exercises, it’s important to take into account and remember the following tips:

·         Laying flat on your back on the floor, keep your lower back pressed into the floor throughout the workout.
·         Perform the exercises slowly and with total control.
·         Let your body be your guide and don’t over-stretch.
·         Remember to breathe!


Lower Abdominal Exercise – Reverse Curls

·         Lie flat on your back on the floor, keeping your lower back pressed into the floor throughout.
·         Place your arms by your sides with the palms of your hands flat on the floor.  Keep your arms in this position throughout the exercise.
·         Bring your right knee in towards your chest, followed by your left knee (as far as is comfortable, don’t over-stretch).
·         Keep both knees together in the bent position.
·         Breathe in and pull in your abdominal muscles while curling up your coccyx (tail bone) to bring your knees closer to your chest (keeping your spine pressed into the floor and remembering not to over-stretch).
·         Slowly lower your body back down to the starting position, whilst exhaling.


Upper Abdominal Exercise – Forward Lifts

·         Life flat on your back on the floor, keeping your lower back pressed into the floor throughout.
·         Place your arms by your sides with the palms of your hands flat on the floor.
·         Bend your knees, keeping your feet feet flat on the floor, a little distance apart (in line with your hips).
·         Lifting your head and shoulders together as one unit, roll up from the top of your head (leaving a gap between your chin and chest), breathing in as you go, and pushing your fingertips towards your knees (keeping your arms straight).
·         Note that you are not performing a sit up here, just raising your head and shoulders.
·         Slowly lower your body back down to the starting position, whilst exhaling.


N.B.  Be very careful performing these exercises, especially with your back.  Gently does it!  Try not to over-reach or over-extend, let your body guide you as to how far it will stretch and how much it can do.  Always consult your doctor or health care professional before undertaking any new exercise regime.


If you need a little extra help toning your abdominal muscles, why not consider one of the following:



Prices/discounts indicated correct at time of writing/publishing.  E&OE.





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