Stomach Sculpting Exercises

1. REVERSE ABDOMINAL CURLS 

LEVEL- Low Intensity

TARGET MUSCLES-Central Line of Abs 

AVOID: Jerking your movements, flaring feet away from the glutes, straining neck

 

Lie on your back with your knees curled near your chest, your arms extended, palms facing down on the floor 45 degrees from your body Place your feet near your butt. Without changing the position of your legs, pull in your stomach, bring your knees up and back down in a controlled motion. Breath out as your knees travel up and breath in as your knees go down. You can place a yoga block between your knees, which will help you keep the correct form. Repeat 10-20 times.  

2. KNEE CIRCLES

LEVEL- Low Intensity

TARGET MUSCLES-Obliques (sides of Abs)

AVOID: Jerking your movements, flaring feet away from the glutes, straining neck

 

Lie on your back with your knees curled near your chest, your arms extended, palms facing down on the floor 45 degrees from your body. Place your feet near your butt. Without changing the position of your legs, move your knees in circular direction clock-wise 10 times and then anti-clock wise 10 times. Breath in as your knees pull away from your chest and breath out as your knees travel towards your chest. You can place a yoga block between your knees, which will help you keep the correct form. 

3. LEG RAISES 

LEVEL- Medium Intensity

TARGET MUSCLES- Central Line of Abs

AVOID: Jerking your movements, straining neck

 

Lie on your back, lift your legs, straighten them 90 degrees, flex your feet, so they are 90 degrees in relation to your legs, your arms extended, palms facing down on the floor 45 degrees from your body. Pull in your stomach and lift your legs up towards your chest in a controlled motion. Breath in as your legs pull away from your chest and breath out as your knees travel towards your chest. Straighter are your legs, more challenging it gets. If you find it challenging, you can bend your legs slightly. Repeat 10-15 times.

4. LEG CIRCLES 

LEVEL- Medium Intensity

TARGET MUSCLES- Obliques (sides of Abs)

AVOID: Jerking your movements, straining neck

 

Lie on your back, lift your legs, straighten them 90 degrees, flex your feet, so they are 90 degrees to your legs, your arms extended palms face down on the floor 45 degrees from your body. Pull in your stomach and circle your feet 10 times clock-wise and 10 times anti-clockwise. Breath in as your legs pull away from your chest and breath out as your knees travel towards your chest. Larger the circles, harder is the exercise. Try to expand the circles as you get stronger. 

5. MOUNTAIN CLIMBERS PARALLEL 

LEVEL- Medium to High Intensity 

TARGET MUSCLES- Central Line of Abs

AVOID: Jerking your movements, hunching or flopping your back, flaring legs out

 

Get into straight arm plank position, keep back in straight line, pull in your abs. Now bend one knee at a time and pull it towards your chest in parallel line, as close to your chest as possible. Breath out when you travel towards your chest and breath in when you move back to the original position. Movements should be a squeeze and not a kick, controlled, smooth motion. Repeat 5-15 times both sides. If you want to challenge yourself, try to stay in close to chest position for 3 seconds. You can also speed up the movement. 

6. CROSS BODY MOUNTAIN CLIMBERS 

LEVEL- Medium to High Intensity

TARGET MUSCLES- Obliques (sides of Abs)

AVOID: Jerking your movements, hunching or flopping your back, flaring legs out

 

Get into straight arm plank position, pull in your abs, bend your knee and move it across the body towards the opposite elbow trying to tap OUTSIDE of your elbow. Alternate each side. Breath out when you travel forward towards your elbow and breath in when you move back to the original position. Movements should be a squeeze and not a kick, controlled, smooth motion. Repeat 5-15 times each side. If you want to challenge yourself more, try to stay in close to elbow position for 3 seconds. You can also speed up the movement. 

7. MOUNTAIN CLIMBERS SPIDER MAN 

LEVEL- Medium to High Intensity

TARGET MUSCLES- Obliques (sides of Abs)

AVOID: Jerking your movements, hunching or flopping your back, flaring legs out

 

Get into straight arm plank position, pull in your abs, bend your knee, one at a time and move it outside the same side shoulder trying to tap it outside the elbow. Breath out when you travel forward towards your elbow and breath in when you move back to the original position. Movements should be a squeeze and not a kick, controlled, smooth motion. Repeat 5-15 times each side. If you want to challenge yourself more, try to pause in a closed position for 3 seconds. You can also speed up the movement and/or perform this exercise on an elbow plank. 

8. C-CURVE CRUNCHES 

LEVEL- Low to Medium Intensity

TARGET MUSCLES- Central Line of Abs

AVOID: Jerking your movements, straining neck

 

Lie on your back, bend your knees and place your feet on the floor mid-way away from your glutes, place your hands in the crease behind your knees, lift your head and shoulders and lengthen a spine sitting up. Then start tilting your pelvis up and slowly move your back closer to the floor whilst pulling in your stomach and creating a C-curve with your back.  Lift up towards your chest by contacting your stomach muscles and breath out. Breath in and go back to original C-curve position. Pulse 10-25 times. To challenge yourself, release your hands, straighten your arms and carry on pulsing. Movements should be coming from stomach and not shoulder. 

9. C-CURVE CROSS-BODY CRUNCHES

LEVEL- Low to Medium Intensity 

TARGET MUSCLES- Obliques (sides of Abs)

AVOID: Jerking your movements, straining neck

 

Lie on your back, bend your knees and place your feet on the floor mid-way away from your glutes. Then start tilting your pelvis up and slowly move your back closer to the floor whilst pulling in your stomach and creating a C-curve with your back. Place your left hand in the crease of your right knee and right hand higher up on your right thigh. Lift up with your chest towards your right knee by contracting your stomach muscles and breath out. Breath in to go back to original C-curve position. Pulse 10-25 times. To challenge yourself, release your hands, straighten your arms and carry on pulsing.

 

Repeat on the left-hand slide: Place your right hand in the crease of your right knee and left hand higher up on your left thigh. Lift up with your chest towards your right knee by contracting your stomach muscles and breath out. Breath in to go back to original C-curve position. Pulse 10-25 times.

To challenge yourself, release your hands, straighten your arms and carry on pulsing.