Firm up your belly by doing crunches on an exercise ball.
A flat, firm stomach is a sign of a strong core and good overall fitness. Although flattening your belly isn't easy, you at least have some exercise options, so you won't be stuck doing the same activities over and over. Your choices include exercises using a stability ball or a medicine ball -- or both balls simultaneously. Perform some cardio exercises and create a calorie deficit to lose excess fat in general, because you can't spot-reduce a particular area. At the same time, medicine-ball and stability-ball activities can help you tone your stomach muscles and flatten your belly when the fat is gone. Warm up with five to 10 minutes of light aerobic exercise before you do any abdominal exercises.
Stability Ball Crunch1.
Lie face up with your back on top of a stability ball. Position your feet flat on the floor and bend your knees at right angles. In the starting position your body should be fairly straight from your head to your knees.
Place your fingers on the back of your head with your elbows pointed to both sides. Exhale as you lift your shoulders and back off the ball. Don't push your head with your hands.3.
Inhale as you return to the starting position. Perform at least 20 to 25 repetitions.4.
Make the exercise more intense by holding a weight plate behind your head.
Medicine Ball Sit-ups1.
Lie face up on the floor and hold a medicine ball above your head. Have a training partner sit on the floor facing you. Your training partner should sit up straight with his knees bent and feet on the floor in front of him.2.
Lift your shoulders and back off the floor and simultaneously bring the ball forward with your elbows slightly flexed. Using both hands, throw the ball to your training partner at the peak of your movement, when your torso is roughly perpendicular to the floor. Remain seated as your partner catches the ball.3.
Catch the ball when your partner throws it back to you. As you catch it, lie back down and return to the starting position. Perform two sets of eight to 12 reps.
Stability Ball Russian Twist1.
Lie face up with your back on a stability ball, just as you did for the stability-ball crunch. Extend your arms straight up toward the ceiling and press your palms together.2.
Exhale as you slowly twist your torso to the right while your feet remain in place. Keep your arms straight and in the same position relative to your chest throughout the exercise.3.
Inhale after you've rotated as far to the right as you can. Pause for about one second, exhale and rotate as far as possible to the left to complete one repetition. Do about 20 reps.4.
Increase the intensity by holding a medicine ball in your hands. Keep your arms as straight as possible so the ball remains in front of your chest at all times.
- Exercise ball
- Medicine ball
- Unlike other parts of your body, you may work out your abs as often as you wish.
- Talk to your physician before planning a new exercise program.