How to sculpt your belly - no crunches involved

Posted under female workout

Finally, here are abdominal exercises you can do without lying down on a floor. Introducing exciting abs work out to tone and firm your midsection. Abdominals are spinal stabilizers that responds better to work done standing compared to the lying down. When the spine is supported, it takes the workload off the abs.

The plan

Start by working three or four of these moves into your daily routine no more than thrice a week to avoid burn out. At the end of two weeks, try the entire routine at once. You’ll need a 3- to 10-pound weight. You won’t get tired with this exercises same way as you do with crunches. Aim to complete a maximum of 10 repetitions per set to prevent injury. Make sure to rest in between sets for one minute.

Technique tips

Start out slowly. Exercises are much more effective when performed in a deliberate and controlled manner. As a pacing trick, count one beat for each phase of the movement. Concentrate on letting your abs muscles do the work rather than other muscle groups.

Side reach

Stand with feet together, holding ends of one dumbbell with both hands, arms extended overhead. Slowly lean to left (as shown) and hold for one count. Return to start. Repeat on right side to complete one repetition. Do 10 repetitions.

Works abs, oblique

Standing bicycle

Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Straighten left leg as you lift right leg, knee bent, and thigh parallel to floor. Keeping knee lifted and steady, twist torso toward right (as shown). Return to start. Repeat on other side for one repetition. Do 10 repetitions.

Works abs, oblique

Side winder

Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Lift right leg to side, knee bent, and thigh parallel to floor. Keeping knee lifted, bend torso to right side, bringing elbow and knee toward each other (as shown). Do 10 repetition; switch sides; repeat.

Works abs, oblique

Seesaw

Stand with feet shoulder-width apart, knees slightly bent, hands on hips. Lift right leg, knee bent, and thigh parallel to floor with foot flexed. Straighten right leg, pressing heel toward floor, as you lean torso backward (as shown). Return to knee lift position and repeat five times. Switch sides and repeat.

Works abs, butt, thighs

Forward bend

Stand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift right leg, knee bent, and thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee toward each other as close as you can (as shown). Return to start; switch sides and repeat for one rep. Do 10 repetitions.

Works abs

Reverse wood chop

Stand with feet wider than hip-width apart, one dumbbell in both hands. Lower weight toward left foot and crouch, lifting right heel (as shown). Stand, rotate torso right and bring weight across body on a diagonal overhead. Reverse motion to return to crouching on left. Do 10 repetitions; switch sides; repeat.

Works abs, shoulders, butt, thighs

Technorati Tags: best abdominal exercises, female, fitness, health, no crunches exercise, woman