Tighten other Sections (Leg, Arm, Hip, Torso)

Vertical Leg Crunch

This is a variation on the traditional crunch that focuses more specifically on tightening stomach muscles and reducing belly fat. To begin this stomach exercise, first lie on your back on a flat surface, such as the floor. Use a mat or towel to cushion your spine, if need be. Put your hands behind your head, with elbows out far enough that they are out of sight. Now lift your legs straight up into the air, crossing your ankles and bending your knees slightly. Contract your abdominals, pulling them towards the floor, as you lift your shoulders, head and upper back up to about a thirty degree angle. Be aware of not lifting with your hands or leading with your head. Do not create any stress on the back of the neck with your hands, as you are using your shoulders to lift.

Hold for a count of 5 and while remaining in total control return back to a flat position on the floor. Repeat 5 times. If it is too difficult to do 5 then do what ever is comfortable without straining yourself. Every day try to increase until you are able to do to 5. repetitions. Increase repetitions to 10 when you are able.

Long Arm Crunch

For this stomach exercise, remain on the floor with your knees bent, facing the ceiling, and feet flat on the floor. Lie back and extend your arms straight back on the floor as though you are reaching above your head. Contract your abs, pulling them towards the floor, and slowly lift your arms, head and shoulders off the floor to about a thirty degree angle. Hold it for a count of 3, then slowly lower your shoulders back to the floor. Repeat 5 times. Be careful not to lead with your arms, keeping them straight and alongside your head. If 5 is too difficult then do what ever is comfortable without straining yourself. Every day try to increase until you are able to do to 5 repetitions. Increase repetitions to 10 when you are able.

Hip Lift

You will need to stay on your back for this stomach exercise. Use a mat or towel to cushion your spine. Put your arms at your sides with palms facing up to the ceiling. Put your legs straight up in the air so that the soles of your feet are facing the ceiling and your legs make about a ninety degree angle with your torso. Keep your knees unbent and as straight as possible. Now, contract your ab muscles so hat it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, then slowly lower your hips back to the floor. Repeat for an entire set.

Seated Torso Twist

Stay on the floor for this stomach exercise, getting into a seated position. Bend your knees so that your feet are flat on the floor and your knees are pointing upward towards the ceiling. Position your feet about hip width apart. Extend your arms straight out in front of you, interlocking your fingers. Contract your abdominals and lean back about forty-five degrees. Holding the contraction, rotate your torso as far to one side as you are comfortably able. Use your abdominals to control this motion so that your upper body moves at once, do not lead with your arms. Remember to keep your arms in from of you with fingers locked-- pretend you are aiming an imaginary gun. Once you have rotated as far as you feel comfortable, rotate back to center, then to the other side. Repeat these steps for an entire set of 3 on each side, alternating left first, then right for a total of 6. Take care to go slow and keep a controlled movement. Do not allow your momentum to twist you.

Broomstick Twist

Sit upright, holding a stick across the back of your shoulders. Twist from side to side, slowly, first to the left and hold for 5 counts while keeping spine straight, and head and eyes looking forward, then to the right and hold for 5 while keeping spine straight, and head and eyes looking forward.