Trying to reduce your waistline? Jeffrey Beck, exercise from the Intermountain Medical Center Heart Institute in Murray, demonstrates exercise that work to tighten your core and your lower abdominal muscles.
Firming up the midsection is something everyone wants, but it can be difficult to achieve, says Beck. A structured diet and exercise routine are the two most important things to do when it comes to reducing one's waistline, but connecting your mind to muscle during your workout is very important as well, especially when it comes to training your core, he adds.
Beck recommends that you complete the following lower abdominal routine to help strengthen your core and firm up your waistline:
1) 90-Degree Static Press: Lie face up with knees and hips bent 90 degrees, feet flexed. Extend arms and press both palms on top of thighs. Take a deep breath in and as you exhale, tighten your abs, pressing lower back against the floor as you push thighs into hands, pushing back against them. Hold for 3 counts and then release. Complete 3 sets of 10 reps.
2) Frog Press: Lie face up with knees bent and turned out, feet flexed and heels pressed together. Inhale and lift head and shoulders off the floor, curling up over rib cage, looking at legs. Reach arms outside of hips off the floor, palms facing down. As you exhale, press out through heels and extend legs to 45 degrees, squeezing the backs of knees together. Inhale and bend heels back into body. That equals one rep. Complete 3 sets of 10 reps.
3) Bear Crawl: Get down on all fours. Lift yourself up so your knees are slightly off the ground. Simple crawl forward 20-30 yards, then crawl backwards to where you started. This equals one rep. Complete 3 sets of 5 reps.