How to Strengthen the Abs Lying on Your Stomach

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Lying on your back and doing endless repeatings of crunches is not the only means to tone and strengthen the abdominal muscles. You also can attain results with working outs that are done while pushing your tummy. In truth, exercises on your stomach have actually an added advantage in that they strengthen other muscles in the back and lower body.

Hundreds

The transverse abdominis is the deepest abdominal muscle layer. It provides support for the stomach muscles along with the lower back and trunk. As noted by Teacher Len Kravitz of the University of New Mexico, the primary duty of the transverse abdominis is to expel air from the lungs throughout respiration. Pilates workouts provide an efficient exercise for the transverse abdominis. Start your ab exercise session with the classic Hundred exercise. Lie on your belly and relax. Slowly raise your head, shoulders and legs off the mat and pump your arms up and down at your sides for about 30 seconds. Lower, relax and duplicate three to five times.

Rear Leg Lifts

Rear leg raises extend and specify the transverse stomach muscles, along with the glutes and hips. You can do single or double leg lifts, relying on your level of physical fitness. To do rear leg lifts, lie on your stomach, with your elbows bent and your hands level with your ears. Inhale deeply and, as you exhale, lift one or both legs off the floor, keeping the upper body on the ground. Be careful to lift the legs with your abdominals, butts and hips, instead of the lower back. Hold this position for about 10 seconds, then gradually lower your legs back to the ground and repeat three to 5 times.

Bow Pose

The bow pose is a yoga pose that works out the abdominal muscles along with the thighs, spine, chest, shoulders and neck. According to Yoga Diary, the bow posture also helps stimulate the stomach organs and enhances posture. To do the bow present, push your belly with your arms extended along the length of your body, palms facing up. Bend your knees till your feet are as close to your butts as possible, then get your ankles. Keep your knees about a hip’s width apart. Inhale, and as you breathe out, gradually raise your thighs and heels towards the ceiling, while raising your torso as high as you can. Stay in this position for about 30 seconds, then release and repeat if wanted.

Cobra Pose

The cobra posture benefits the stomach muscles as well as the spine and butts. It’s an outstanding stretching exercise to make use of as a cooldown for your workout. To perform cobra present, lie flat on your tummy with your hands at your shoulders and elbows bent. Inhale and, as you exhale, gradually correct your arms and raise your chest off the floor, looking at the ceiling. Keep a slight arch in your back however stay clear of shifting your weight into your upper abdominal muscles. Hold the cobra present for about 30 seconds, then gradually release and repeat.