Lying flat on your back:
1. Butterfly crunch
Pull the soles of your feet closer to your body. Relax the knees out to the sides. Put your hands behind your head. Curl your shoulders a few inches of the floor toward your feet, then lay back flat again. Repeat this 10 times. This targets the core abdominal muscles that also play a role in the posture and stability of the entire body.
2. Side-to-side bends
Raise your knees, arms at your sides. Let the soles of your feet rest on the floor. Reach for the right foot with the right hand, keeping the arm, head, and shoulder on the floor. Straighten out and repeat for the left side with the left arm. Do 15 repetitions. This enhances both flexibility and the lateral muscles of the sides that join hip and shoulder.
3. Fingers to toes
Lie flat on your back, with the legs up and extended straight to the ceiling, arms down at your sides. Bend up and reach for your toes with both hands. Keep the small of your back flat on the floor. Repeat 15 times. This is an excellent total-body exercise that particularly works the abs.
4. Scissor crunches
Lay flat with your fingers behind the head. Keep the abs tight as you raise the left knee and touch it to your right elbow. Go back to the starting position and do the same on the other side, raising your right knee to your left elbow. Do this 15 times alternating from one side to the other. This is another exercise that works several muscle groups while targeting the core.
5. Resistance crunch
Lie flat with your back on the floor and knees bent. Take the ends of your resistance band(s) in each hand, and wrap the middle around your shins. Let your arms lie flat. Raise your knees to your chest until your hips are off the floor. Maintain the position for three seconds, then lower. Try for two sets of ten repetitions each. The resistance allows you to quickly build up strength in the muscles of the abdomen.
6. Leg swings
Lie flat on your back with your arms straight out to the sides from your shoulders. Keep the legs straight. Bring your knees up toward your chest, and turn to the left so your knees are about 5 inches off the floor. Return your legs to the original position. Now repeat to the right side. Try to do 3 sets of 15 repetitions, alternating between sides. This an exercise that works the muscles of the abdomen and pelvic regions all across the body.
From hands and knees:
7. Plank
Both the back and abdominal muscles should contract as you drop to your forearms and extend your legs back, so that you’re holding the weight of your legs on the balls of the feet. Keep the back straight and the hips up, but relax the neck. Keep this posture for at least three seconds, and go back to your hands and knees. Do this 10 times. This helps strengthen the anterior oblique muscles of the lower back.
8. Knees-up
Get two sturdy chairs and set them back-to-back. Stand between them, support yourself on the backs of the chairs, and raise your feet off the floor, bending your knees toward your chest. Try to keep from swinging back and forth. If this is too much, lift one leg at a time and carry only some of the weight on your hands. Do 3 sets of 15 reps. This a good exercise for building strength and definition in the pectoral (chest) muscles.
9. Leg lift
Keep hands flat on the floor for support. Your lower body rests on the balls of your feet. Keep the back relaxed as you raise the left leg toward the ceiling. Maintain the position for three seconds before lowering the leg. Do this ten times. Repeat with the right leg. Increases flexibility and muscle tone along the lower back, buttocks, and hamstrings.
The idea is to target the core muscles, which control most of our total-body movement. Stronger muscles burn fat faster. When this becomes a regular habit, burning off calories is that much easier.
Source: positivemed.com
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