No matter how much work you put into your ab muscles, it may seem as though that pooch on the bottom of your stomach always remains. Add a few exercises that target the lower abdominals to help you get rid of that pouch. However, you'll need regular cardio exercise along with stomach exercises to see results.
Lay on your back with your feet together and extended and arms pressed close to your body with your palms face down. Raise your feet approximately 6 inches off the floor; hold the position for one minute. Do three sets.
Lay on your back with one foot pointed toward the ceiling and one foot raised approximately 12 inches off of the floor so that your legs form the letter L. Hold this position for three to five seconds before alternating. Do three sets of 10 for beginners. If you find fifer scissors too taxing, try a variation of the exercise by doing flutter kicks. Start out by laying flat on your back. Place your arms at your side. Raise your feet approximately 12 inches off of the floor, and scissor kick one leg after the other. Do three sets of 30 for beginners.
Lay on your back with both feet pointed toward the ceiling and your hands either underneath your tailbone or palms face down on the floor. Slowly lift your hips off the floor; hold for three seconds before returning to starting position. Do three sets of 20 for beginners.
Seated Ab Crunch
Find a sturdy chair or bench to sit on. Place yourself on the edge of the bench or chair; extend your feet outward so they are approximately 12 inches off of the floor. Slowly bring your knees up to your chest, hold the position for approximately two seconds and revert to the starting position. Repeat this motion. Do three sets of 12 for beginners.
Find something sturdy such as a chair or sofa to hold. Lie on your back with your legs extended and your arms raised above your head so your arms are touching the floor and grab a hold of the sturdy object with your hands. Keep you legs together; raise them until the bottom of your feet face the ceiling. Slowly lower your feet until they are approximately 12 inches off of the floor. Repeat this motion. You can also lower your legs in a diagonal motion. Do three sets of 12 for beginners.
Hip Rock 'n' Raise
Lay on your back with your palms down, knees bent and the soles of your feet touching so your legs form the shape of a diamond. Keeping the diamond shape, slowly raise your feet so they are pointing toward the ceiling. Then lift your hips keeping your palms face down on the floor. Hold this position for one to two seconds and repeat the motion. Do three sets of 12 for beginners.
- "Abs Encyclopedia"; Men's Health Ultimate Abs Guide; David Zinczenko; 2005
- Photo Credit runners abs image by jimcox40 from Fotolia.com
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