Everyone wants a flat stomach. And
core training, strengthening the work the area that supports your torso
and spine, is all the rage. You don't need to resort to fancy equipment
or body-contorting exercises to build a strong core and abs.
Leg raise
As an abdominal exercise, the leg
raise has gone in and out of fashion and back many, many times. But one
fact remains: it's a great exercise for building hard stomach
muscles.
To do the static leg raise, lie down on your back. with your feet
together, lift your legs six inches or so off the ground. At the same
time touch your chin to your chest. Keep your hands to your side, or
across your chest. Try to keep your legs together, and as straight as
possible.
Core stretch
The core stretch really hits all the
muscles in your midsection. The key to its effectiveness is that in
addition to working your muscles, you're also trying to balance yourself.
This adds to the load on your midsection, and can generate good results
quickly.
Get down on the floor in the pushup position, with your arms extended.
Then, raise and extend your right arm and left leg. Try to hold yourself
in that position for at least 10 seconds. When you can no longer hold
that position, lower your arm and leg, and then raise and extend your
left arm and right leg. Again, hold the position for at least 10 seconds.
Core hold
The core hold (sometimes called a
side plank) is somewhat easier than the core stretch, but it too
works your midsection by forcing you to balance yourself while your
muscles contract.
To to this exercise, lie on your right side. Make sure that your legs are
on top of each other. Then, using your arms, raise your upper body off
the floor. Once you're up, extend your left arm to help balance yourself.
Hold this position for as long as possible. When you can no longer hold
it, lower yourself to the floor, roll over on your left side, and repeat
the process.