The American Council on Exercise (ACE) claims that there are 5 exercises which guarantee weight loss and better wellness in your abdominal area and your other core body muscles. Excessive amounts of abdominal fat causes the greatest risk to your wellbeing, as opposed to fat stored elsewhere, and if you do these exercises regularly, you could reduce your waistline and have a flatter stomach in a matter of months.
The bicycle manoeuvre is first on the list. First, lie on your back and slowly place your hands behind your head. Then slightly twist your upper body and bend your left knee so it is touching your right elbow. Slowly release and return to the first position, and then do the same with the other knee and elbow. You should do this 12 times in a set.
If you have an exercise ball, doing crunches on it will engage your core muscles to help you to stabilise your entire muscle groups. Lie down with the exercise ball beneath the middle of your back, and place your hands behind your head with your elbows sticking out. To help you stabilise on the ball, hold your legs out in a sitting like position, and then slowly raise your upper body up and hold this position for about 3 seconds. Then return to the starting position and repeat 12 times.
For the vertical leg crunch exercise, lie down on your back and extend your legs towards the ceiling, with your hands placed behind your head. Then lift up your upper body off the floor and hold it in that position for about 15 seconds. All you need to do then is slowly lower your body back to your starting position and repeat 12 times. As you become stronger, you can increase the number of repetitions to 15 times in one set.
To do the torso track exercise, you need an abdominal wheel from a good fitness retailer. Firstly, grasp the handles of the wheel and position your knees on the floor, rolling out the wheel as you extend your body. Once your body is fully extended, slowly roll back to the starting position. This works on all of your core muscles, and you should do this 8-12 times to begin with, and add more repetitions when you gain more strength and endurance.
Finally, start the long arm crunch exercise by lying down on your back and extending your hands above your head. Then, with your arms in a leading position, lift your upper body by contracting your abdominal muscles. Try to do this 12 times, but this exercise is initially quite a tricky one to perform. Soon you’ll get used to it, and you will be able to do more than 12 reps in a set. Remember, for this and all of the exercises, you need to have a healthy, balanced diet that encourages weight loss and wellness, and you should consult your doctor before starting any exercise programme.
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