08 July, 2011
Women's Midriff Exercises
From muffin top to bikini body requires midriff work. Core exercises tone and tighten your abdominals, which can give you a sleek midriff for those halter tops and form-fitting shirts. If you carry extra weight in your abdominal area, you'll have to combine diet with your exercise program if a slender midriff is your goal. Be sure to check with your medical provider before you begin any new exercise routine.
Stability Ball Knee Tucks
Lie facedown across a stability ball, extending your arms and placing your hands on the floor, shoulder-width apart. Extend your legs behind you, balancing on your toes. Exhale and contract your abdominal muscles. Breathe normally as you walk your hands forward until only your knees and shins are on the stability ball. Your body should be straight. On exhale, tuck your knees toward your chest, which will cause the ball to roll forward. Inhale and exhale. On inhale, roll the back backward, returning your body to the straight, plank position.
A plank reach is a variation of the basic plank exercise. It works your entire ab area. On the floor facedown, balance yourself on your forearms and toes, with your arms shoulder-width apart. Keeping your back straight, lift and extend your right arm in front of your body while you lift your left leg and point your toes behind you. Hold for 10 seconds. Slowly lower your limbs, and repeat on your other side. Perform 10 repetitions.
Lie on your back on the floor. Spread your arms and legs, with your palms facing up. Lift your head and limbs off the floor. Bring your right arm and left leg together above your torso. Hold briefly. Slowly lower your arm and leg. Repeat on the other side. Continue the exercise, alternating back and forth on each side. Make the exercise more challenging by not letting your head, arms and legs touch the floor between repetitions. To make the exercise easier, keep your head on the floor and lift alternating arms and legs only.
Medicine Ball Toe Touch Crunch
Lie on your back with your legs raised, your feet parallel to the ceiling. Holding a medicine ball in your hands, fully extend your arms above your chest. Keeping your legs straight, lift your shoulders off the floor and push the ball toward your toes. Squeeze your abs forcefully for a second. Slowly lower yourself down, and repeat. Perform five repetitions.
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