Do Russian twists on a ball to work your obliques.
You're probably aware that you can lift hand weights, such as dumbbells, to strengthen your upper body. But you can also hold onto a weight or two to help firm up your abdominal muscles. Adding hand weights to exercises such as crunches or twists increases the intensity and can lead to well-defined abs. Remember that exercises can't spot-reduce fat, though. Eat smart and exercise to produce a calorie deficit and trim the fat from across your body to completely flatten your abs.
Perform five to 10 minutes of aerobic exercises to warm up your muscles. Jog, ride a stationary bike or do similar cardio exercises to raise your heart rate.2.
Lie face up on a decline bench with your lower legs secured at the top. Hold a pair of dumbbells in your hands with your arms extended straight up toward the ceiling.3.
Raise your head, shoulders and upper back off the bench. Keep your arms straight throughout the exercise.4.
Lower yourself to the starting position to complete one repetition. Perform 15 to 20 reps.
Lie with your upper back on a stability ball. Bend your knees and place your feet flat on the floor.2.
Hold one dumbbell in both hands and extend your arms straight up toward the ceiling. This is the starting position.3.
Twist your torso as far as you can to your right, while your feet remain in their original positions. Keep your arms straight with the dumbbell in front of your upper chest at all times.4.
Rotate your torso as far as possible to the left to complete one repetition. Do 15 to 20 reps.
- Stability ball
- You can perform intense abdominal exercises every other day, if you wish.
- Speak with your doctor before you try a new exercise program.