Aside from the cosmetic appeal of flat abs, a toned tummy has the additional benefits of reducing back pain, aiding balance, and increasing core strength.
Here's our top 8 exercises you can do at home to target and tone your abdominal muscles
100s Preparation
Set Up: Lie on the back with knees in tabletop position. Take the arms straight up towards the ceiling. Shoulders down and back. Spine imprinted.
The Move: Inhale activate the tzone. Exhale and curl the torso into a crunch position, sweeping the hands down by the hips and simultaneously extending the legs straight towards the ceiling. Inhale return the head and shoulders to the floor, arms to the ceiling, knees in tabletop.
Advanced: Take the legs lower down towards the floor at a 45 degree angle.
Hundreds
Set Up: Lie on the back with knees in tabletop position. Take the arms straight up towards the ceiling. Shoulders down and back. Spine imprinted.
The Move: Inhale activate the tzone. Exhale curl the ribs to the hips lifting the head, neck and shoulders. Reach the hands down past the hips and simultaneously extend the legs straight up to the ceiling, knees squeezing together. Hold this position and pulse the arms up and down. Inhale for 5 pules and exhale for 5 pulses until you do 100 pulses (or 10 sets of breaths)
Easier: Keep the legs in tabletop
Advanced: Extend the legs down lower to the floor at a 45 degree angle
Criss Cross
Set Up: Lie on the back with the legs in table top position. Hands behind the head with the elbows wide. Imprint the spine
The Move: Inhale activate the tzone. Exhale curl the ribs to the hips, lifting the head and shoulders. Draw one ribcage towards the opposite hipbone, rotating the body to one side as you simultaneously extend the opposite leg out straight. Inhale bring the knees back to tabletop and relax the head, neck and shoulders back down. Exhale curl up and rotate the other way, extending the opposite leg. Inhale back down.
Hot Tip: The American Council on Exercise recently listed this as the most effective exercise to target the abdominals!
Teaser
Set Up: Lie on the back with the legs long on the mat. Arms are straight and resting on the floor behind the head. Imprint the spine
The Move: Inhale take the arms up towards the ceiling. Exhale role the spine up into a "V" position. Hold here and take the arms up to the ceiling. Exhale roll the spine back onto the mat one vertebrae at a time, keeping the arms overhead.
Easier: Start the move in tabletop instead of lying straight. This will make getting into the "V" position much easier.
Plank
Set Up: Place bent elbows directly underneath the armpits. Step the feet back into a plank position, curling the toes under for support.
The Move: Inhale activate the tzone. Exhale think of drawing the ribs towards the hips. Hold for 10 breaths.
Harder: Keep the arms straight, palms underneath the armpits.
Hot Tip: Plank also made The American Council on Exercise's list of most effective ab exercises!
Easier Harder
Reverse Plank with the Ball
Set Up: Start kneeling on the floor with a Pilates ball in front of the body. Place the hands on the ball directly under the shoulders.
The Move: Simultaneously lift the knees off the floor and straighten them. Roll the ball forwards, keeping the hands under the shoulders and the body in a plank position. Hold for 30 seconds - 1 minute.
Star Twist
Set Up: Start lying on your side. Place the underneath hand directly under the shoulder. Keep the elbow of the supporting arm unlocked and both legs slightly bent, underneath leg resting on the ground. Place the top foot in front of the underneath one, sole of the top foot on the floor. Place the top hand in front of the stomach.
The Move: Inhale raise the body and hips up off the ground, reaching the top arm to the ceiling. Exhale and leading from the head, flex the spine and contract the abdominals, rotating the torso. Take the upper arm through underneath the body. Inhale rotate back to vertical reaching the arm back up to the ceiling. Exhale slowly lower the hips back down to the floor, bending the knees.
Hinge
Set Up: Kneel on a mat with the knees hip distance apart. Arms stretched out in front at shoulder height. Neutral spine.
The Move: Inhale activate the tzone and lean the whole body backwards in one line like a falling tree, hinging from the knees. Exhale use the abdominals, front of the legs and bottom to return back up to vertical.
