Top 5 Ab Exercises To Tone Your Tummy

Doing the right exercises is vital if you want to tone your tummy. Keep in mind that getting a trimmer tummy takes time and you have to put into practice an effective exercise regime and eat a healthy and balanced diet.

1. Crunch

Crunches isolate and tone your tummy muscles but remember that they will not help to burn the unwanted fat that rests on top of your those muscles. To burn off excess fat, you'll need to do some cardio workouts and resistance training where you are working out with weights.

Lie flat on your back with your feet resting on the floor with your knees bent. Place your hands to the side of your head and lift your shoulders slowly off the floor about four inches while keeping your lower back straight and hold this position for one second. Lower your shoulders back down to the floor and repeat for as many reps as you can manage.

2. Dumbbell Renegade Row

The dumbbell renegade rows builds strength in your back muscles, biceps, and triceps. It is performed like a regular press up, but instead of your hands being flat on the floor you hold onto the dumbbell bars. You then lift one dumbbell up to chest height by flexing elbow and pulling with your back muscles. You then repeat on the other side. You'll need to keep your core tight during this exercise to maintain balance which makes it a good exercise to tone your tummy.

3. Russian Twist

This is a great exercise to tone your tummy muscles at the side of your midsection. Grab a single dumbbell and sit on the floor and lift your feet off the ground with your knees bent. Twist your torso and move your arms to one side as though you were about to place the dumbbell down beside you but stop just before it touches the ground. Then twist your torso and do the same on the other side. Do as many reps as you can manage.

4. Dumbbell Wood Chop

The dumbbell wood chop copies chopping wood with an axe. The movement consists of swinging a dumbbell with both hands in a diagonal line from the side of your hip to above shoulder level. This will help tone your tummy due to the fact that your stomach muscles provide support to the core area while your hips, shoulders, and oblique muscles act as stabilizers.

5. Plank

The plank tests your stamina while developing strength in your shoulders, back, glutes, and abdominals. This exercise will help you to tone your tummy since it primarily works the rectus and transverse abdominis muscles. To do a plank, lie on the floor face down. Then lift your body off the floor by resting on your forearms with your upper arms directly under your shoulders. Keep your feet together and balance on your toes to support the weight of your body. Make sure you keep your back flat like a plank. Hold this position for as long as you can while keeping your abs tight the whole time.

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The best ab workouts to beat belly fat

Ab workouts are important among fitness enthusiasts because it's very hard to get a flat and toned stomach. Unfortunately, many people rely on workouts that cannot help them achieve the toned abs they desire. Others work out correctly, but they eat the wrong foods. . Hence, they make no progress. Even if you partake of the anti aging weight loss diet without exercise, it is futile.

Are simple crunches effective?

One of the workouts that many people rely on that is not so effective is crunches. While crunches are good ab exercises, you will not achieve perfectly toned abs by doing crunches. Crunches do not work all the muscles of the abdomen. Crunches only challenge the front and side muscles of the abdomen. To get perfect abs, you also need to work on the upper thighs, hips, and lower back. You need workouts that will strengthen the whole of your abdominal region.

Which ab workouts can effectively beat belly fat?

Even if you participate in the anti aging weight loss diet, you must exercise for firm abs. There are some abdominal workouts that are quite efficient at creating toned ab muscles. These are;

-    Planks

Plank exercises help to stabilize the whole core, and they help to create a strong posture. These workouts also burn more calories than crunches. You can make them more difficult by doing side planks. Front and side planks should be executed for a set period per session. Start with 5-second planks and keep building your resistance holding the position for as long as possible. While you are holding the plank poses the body burns fat, and your body is also properly aligned for good posture.


-    Bicycle crunch

While ordinary crunches do now work best for ab workouts, bicycle crunches are opposite. They are excellent for creating firm abs and burning ab fat because they work all the muscles in the abdominal region. You will work the upper abs, the obliques, and the lower abs. Do as many sets as you can with a maximum of ten repetitions each. Ensure that you keep your back flat on the floor to avoid straining your spine.

-    Ab roller workouts

The ab roller is one of the exercise equipment that people underestimate when it comes to fitness. It will help you tone your abdominal muscles into an amazing six pack. It also helps to stabilize one's posture so that you are not only strengthening your abs but also your back. Ab rollers also strengthen the chest muscles and the arms hence you get more than just strong abs. Ensure you do up to ten repetitions per set to build muscles. Do as many sets as you can to burn fat and bring out the muscles you desire.

Things to know about abdominal workouts

Combine these ab workouts with thirty minutes cardio every day and you will have abs faster than you ever dreamed. Also practice the anti aging weight loss diet for fitness. It is important to support your exercise efforts with the right diet. If you want to build and maintain muscles, you must adapt a high protein diet with lots of fiber and healthy fats. You should also have to rest to help the body recover fully from your workouts and also give it time to build the muscles you desire.

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How To Measure Abdominal Girth Size

Girth size is a pretty good estimate of health condition both for humans and animals. In fact, the girth or size of a belly is a good predetermination of state of health. In the United States, where large portions are encouraged and an even larger portion of the population are into super-sizing their meals resulting into ever-increasing rates of heart disease, warning bells are clanging louder than ever to cut down on the mean and choose to go lean.

If you are worried that you may become one of the fatalities of heart disease someday, now is the time to stop and take stock of your health. You can begin by measuring your girth size using common accessories found in your home, your closet, and of course, with the help of medical science.

Here are the means to do it.

1. Tape measure. This is the simplest and fastest way of measuring girth size. Typically, you use a tape measure to measure the circumference of your belly. That’s okay but this time you might want to add the difference between your belly and your chest size. Ideally, your belly should not ever exceed the size of your chest. If your belly is bigger than your chest, you have got to put a lid on binging on unhealthy food.
2. Belt. Use the holes of your belt as a practical gauge for your belly’s girth. If you cinch your belt up to the 3rd or 4th hole, that’s quite fine but if you go all the way to the last belt hole….well, go see a trainer and nutritionist immediately.
3. Jeans. You have probably seen a number of television commercials showing a woman jumping up and down trying her darned best to fit into a pair of jeans. That may be a source of amusement but in reality that is a way to determine your girth size. If you have a pair of jeans that’s been with you for a year, try it on for size. If it still fits perfectly meaning no presence of fat spilling over or accumulating on top after you zip your jeans, you have a pretty good idea of your present state of health and hopefully, smart food choices.
4. SAD. Move over BMI. Measuring Body Mass Index or BMI as a precursor of heart disease is a thing of the past. It has apparently become unreliable because it cannot tell fat from muscle ergo, inconclusive findings. Today’s doctors rely on SAD or Sagittal Abdominal Diameter which also go by the name Supine Abdominal Height to measure girth from a person’s pelvis to the lower ribs using a Caliper. It is a more reliable way of recognizing visceral obesity. You cannot perform this test by yourself so it will be best if you request this for inclusion on your next scheduled medical check up.
5. Genetics. Many studies have shown that genetics play a big role in weight management and health. Indeed, obesity can be passed on from DNA to DNA. This fact is uncontestable and you can actually know if you can succumb to obesity just by looking at your family. If Mom and Dad have weight issues, you will not be far behind so keep a close watch on that girth, girl. 

Pursuant to further clarifying the issue on girth, Girth is not the circumference of your waistline but rather the protrusion of fat from your pelvis and lower rib regions. If you see a mound of fat spilling over from your gut area, please make a lifestyle 360 degree turn. Although making a choice to be healthy and staying healthy cannot be achieved overnight as it will take discipline and dogged determination, it can be done in the name of staying alive.

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How to Stretch Lower Abs

The lower abdominal muscles perform the important function of helping protect the spine from injury. Preparing these muscles before and after exercises helps you get the most out of your workout. Stretching also has an added benefit in causing your muscles to continue working well after your warm-up, workout and cool down are complete. As with any stretching activity, proper posture is the key to correct warming up a muscle group. Keep your head straight with eyes ahead, shoulders relaxed and your back straight.

Tips For You

1. Cobra stretch. Lie flat on your stomach, hands positioned flat on the floor below your shoulder (like a push up position) and with the tops of your feet flat on the floor. Gently push your body up with your hands to straight arms. Don’t arch the back too much. Your aim is to feel a gentle pull in your lower tummy area. Hold for a 10 count, lower back down to the ground. Repeat 5 times.
2. Standing abdominal stretch. Stand with feet shoulder width apart. Place the hands, with fingers down, on the back of the hips. Focus on keeping proper posture with a straight back and relaxed shoulders. Slowly lean back just a little and lift your chest up to the ceiling. You should be feeling the stretch in your lower abdomen. Hold for a 10 count and relax. Repeat 5 times.
3. Lying abdominal stretch. Lie flat on your back with straight legs and arms extended over the head. Slowly reach with your arms by lifting the chest only and stretching the lower abdomen. Hold for 10 counts and relax. Repeat 5 times.

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How to Exercise the Abs While Sitting

Seated abdominal exercises do more than strengthen your core. They offer workout variations if you have back problems, are beyond three months pregnant or are unable to exercise while lying flat on your back. Seated exercises also provide a discreet way to tone your abs while driving, working or watching TV.

At Work

If you are seated with limited room to move, such as in your office chair or airplane seat, strengthen your core with simple exercises that use little or no movement. The abdominal hollowing exercise targets your transverse abdominis, the deepest layer of abdominal muscle tissue, with very little movement. Sit upright and exhale as you flatten your abdomen by pulling your navel toward your spine. Breathe normally as you maintain the contraction for 10 to 60 seconds and then release. A seated side bend targets your obliques but requires more movement than the abdominal hollowing. Sit upright with your arms at your sides. Bend to the right as you reduce the space between the right side of your rib cage and your right hip. Bend as far as possible, as if picking up something off the floor. Return to an upright position and repeat the bend to the left.

At Home

If you are seated and have a lot of room to move, such as at home while watching TV, tone your core with exercises that move your legs. Perform a knee raise crunch to target your rectus abdominis. Sit with your back straight, feet on the floor and arms crossed over your chest. Exhale, raise your right knee toward your chest as you lean forward and contract your abdominal muscles. Maintain this position for one second and then return to the starting position. Repeat with your left leg, or perform the exercise by lifting both knees at the same time. A seated oblique twist improves the strength and tone of your obliques, along the sides of your abdomen. Sit and place your hands on the back of your head. Rotate your arms and torso to the right as you lift your left knee to toward your elbow. For added intensity, hold onto a barbell placed across your shoulders or a dumbbell in each hand at your chest.

On The Floor

If a back injury or pregnancy prevents you from lying face up to strengthen your abs, but you are able to get onto the floor, perform a reclining curl or a Russian twist as an alternative. For the reclining curl to target your rectus abdominis, sit with your knees bent and feet flat. Cross your arms over your chest. Lean back and then lower your torso until your back is an approximately a 45-degree angle from the floor. Maintain this position for one or two counts and then slowly sit up and return to the starting position. Add a twist to target your obliques. Sit with your knees bent, feet flat on the floor and slightly leaned back. Clasp your hands together in front of your chest. Rotate your arms, hands and torso as far as possible to the right. Return to the center and then rotate to the left. Extend your arms out from your chest with your palms facing each other. Hold onto a dumbbell, kettlebell or medicine ball to increase the intensity of both exercises.

Exercise Guidelines

Warm up before you perform any seated abdominal exercises with three to five minutes of full-body movements such as walking, dancing or marching in place. If you are at work, a quick walk to the restroom and back will increase your circulation prior to exercising. Complete one to three sets of 10 to 12 crunches, twists or abdominal hollowing. Once three sets of 12 are easy, add resistance in the form of weights such as barbells, kettlebells and dumbbells.

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How to Do Abdominal Exercises in a Pool

Want firmer abs and a tighter stomach? Fancy the life aquatic? Doing abdominal exercises in the pool use the fun of swimming to combat the tedium of crunches and traditional abdominal workout routines. What's more, health experts suggest that the gentle resistance of the water helps reduce the chance of unnecessary strain.

Things You'll Need

• Pool
• Kickboard or wakeboard (optional)
• Pool noodle (optional)

Tips For You

1. Do leg lifts. Turn your back to the wall of the pool in deep water, and rest your elbows on the edge. Starting with your feet dangling straight down, but not touching the body, bring your feet to the surface while keeping your legs straight and your knees locked.
2. Do the jump and dig. A two-part exercise, the jump and dig works both the abs and the lateral obliques. Standing in water that is just above waist level, bend your knees and spread your legs. Cup your hands below the surface just in front of one hip. As you jump so your knees just barely come up above the water, bring your cupped hands up to the surface and towards the opposite shoulders. Repeat for three minutes or as desired, alternating the direction of the scooping motion.
3. Do the walk of life. Walking in a pool works the lower body, including the abdominals. Exaggerate the motion by bringing your knees to your chest while tightening your abs. This enhances and focuses the exercise. In deeper water, doing leg lifts while remaining stationary is also an effective abdominal exercise.
4. Use a kickboard. A small board can be used for several ab exercises. Leaning your chest on the kickboard, lift your knees to the kickboard, simulating a reverse sit-up or crunch. Alternatively, lying your back on the board, kick your foot to produce motion.
5. Use your noodle. Pool noodles are a great exercise tool. They require balance, so using the noodle for a pool ab workout can take some practice.
6. Straddle the noodle with about half of its length behind you and the rest pinched by your knees. Keeping your back straight, bring your knees towards your chest, using the buoyancy of the noodle to keep you afloat and your balance to keep from tipping to one side.
7. Tread water. Though treading water works the legs and arms in addition to the abs, it is a great total-body conditioning workout that will improve the abs. Aim to tread water for 5 to 10 minutes.

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How to Get Perfect Abs

Most everyone, male and female, wants to have sculpted, washboard abdominals. Having super sexy, sculpted abs means you look good in your swimsuit and trunks or look especially hot in a dress or dress shirt. But having strong abdominals is about more than just looking good. It's also about having a strong core that helps with your posture and everyday life. Follow these steps to get washboard abs.

Tips For You

1. Consult your physician before you start any workout program.
2. Begin by changing your diet. Getting sculpted, sexy abs is first and foremost about having low body fat which is going to be achieved by changing your diet. Cut out the processed foods and eat six to eight small meals throughout the day to rev up your metabolism.
3. Eat more waist-slimming foods. Beans, berries and other foods that are high in fiber have been shown to be the best in getting rid of that belly fat and help you get the sexy stomach you're looking for.
4. Get creative with the cardio. To get your body fat down do a high intensity cardio workout for 30 to 45 minutes a day, six days a week. Try interval training since it burns more calories then traditional cardio. Check out Exercise.About.com for great tips on creating an interval training program.
5. Create an ab routine that you like and can live with. Exercise.About.com has a list of the ten best abdominal workouts. Any combination of these a few times a week will get you the sculpted, sexy abs you're looking for.
6. Change your ab workout every six to eight weeks. Your body adjusts to workouts and they become less effective.

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How to Stretch Upper Abs

These exercises will help to stretch your upper abs. The purpose of these stretches is to increase flexibility in your core.

Get on Your Stomach

1. Begin lying on your stomach with your hands on the floor beside your chest. Slowly push your upper body into an arching position and pull your navel to your spine. Drop your shoulders and take slow, deep breaths. Repeat this stretch two to three times.
2. Begin standing with feet shoulder's width apart. Place your right hand on your hip and put your left arm out to the side. Reach away from your body and continue in a half circle motion until your left arm is over your head and you are leaning to the right. Slowly return to the starting position and repeat this stretch on both sides two to three times.
3. Lie on your back while reaching your hands and feet away from you and continuing to breathe is an excellent abdominal release.

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How to Burn Abdominal Fat

Many people hope there is a magic cure to burning abdominal fat, but there's not. The best way to get rid of abdominal fat is to use the tried and true methods of eating a healthy diet and exercising. Some companies claim to have the latest method for getting rid of unwanted fat around your middle. Be cautious when you spend money on this equipment as it often works no better than cooking healthy dinners and working out on a regular basis.

Things You'll Need

• Tennis shoes
• Workout clothes
• Small weights (between 3 and 10 lbs. each)
• Fresh fruits and vegetables
• Whole grains
• Lean meats
• Water

Exercise and Eating Healthy

1. Plan to do cardiovascular exercises as part of your daily routine five times a week. Examples of cardiovascular exercises are: walking, jogging, running, and swimming. You can also play tennis or racquetball.
2. Bring your heart rate up for 20 minutes and keep it there while you are exercising. Use the Maximum Heart Rate Calculator on the BodyBuilding.com website (see Resources) to find your maximum beats per minute and percentages of your maximum heart rate. When you are exercising, you will want your heart rate to stay in between certain percentages, such as between 70 percent to 75 percent, of your maximum heart rate for 20 minutes to burn fat.
3. Do toning exercises with the cardiovascular exercises to speed up and improve the process of burning your fat. Some toning exercises you can do are: leg lifts, crunches, and push-ups. You can also use a set of low weights (between 3 and 10 lbs.) to supplement your toning exercises. When you are toning several muscles, do your ab exercises last since you are using your ab muscles in almost every exercise you do.
4. Eat balanced and healthy meals full of whole grains, fresh fruits and vegetables, and lean meats such as turkey, fish, and chicken. Stay away from alcohol, caffeine, processed foods, and refined sugars. You want to remove foods that offer no nutritional value and cause you to retain water.
5. Drink plenty of water throughout the day. Some nutritionists recommend getting at least 64 oz. of water each day.

Be Patient

1. Realize that an excess of abdominal fat can be related to your genetics. Anne Collins, a nutritionist and professional weight loss consultant, says on her website, "Each person is genetically programmed to store fat in differing proportions around the body." Some people store fat around their arms and necks. Others carry more fat in the abdominal region. So, it may take more time for you to burn abdominal fat through diet and exercise, depending on your genetics.
2. Understand that people burn fat from different areas of the body first. If you are reducing your calorie intake and burning fat, you may not burn it from your abs first, especially if that is where you store the majority of your fat, according to Collins, so you may notice the loss of bulk in your neck or your legs first.
3. Look at the difference between men and women's body shapes when you are trying to burn abdominal fat. Females tend to have pear-shaped bodies with the fat stored mostly on the hips, thighs, and buttocks. Malestend to have an apple shape with more fat around the abdomen. So, men and women will burn fat from their abs at different rates. Don't compare your results with someone else's because there are too many factors to take into consideration, such as gender, genetics, and even hormones.

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