8 Tummy Toning Exercises You Can Do At Home

The tummy is a problem area for most people when it comes to getting toned and ready for bikini season. As the weather heats up, you want to be looking hot poolside and on the beach, and a toned torso is just the ticket. Here are some great tummy toning exercises you can do in your own home to get ready for summer.

1. Crunches

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Lying flat on the ground, with your knees bent and feet flat on the floor, put your hands behind your head. Using your abdominal muscles and keeping your neck straight, raise your shoulders off the ground. Repeat this motion 30 times, rest, and then repeat twice.

2. Knee Touches

Lie flat on the ground with your knees bent and your feet flat on the floor, and put your hands behind your ears. Keeping your posture straight, and without bending your arms, use your abdominal muscles to touch your left elbow to your right knee. Repeat this action, alternating sides, 30 times. Rest, then repeat twice.

3. Bicycle

This exercise is much like knee touches, but slightly more advanced. This time, lift your feet and legs off the ground as if you were sitting. When you bring your elbow up to meet the opposite knee, straighten out the leg on the side of the elbow you are using. Do this all in a continuous motion, without stopping, and your legs will move as if riding a bicycle. Repeat the action 30 times, rest, and then repeat twice.

4. Straight Scissor Kicks

Lie completely flat on the floor with your hands under the small of your back. Using your abdominal muscles, raise your legs off the ground at a 45 degree angle. Criss-cross your legs back and forth for 30 to 45 seconds at a time, rest, and then repeat five times.

5. Bent Scissor Kicks

This variation of the scissor kick will have you start by lying on the floor with your knees bent and feet flat on the floor. Then, lift your feet and legs off the ground in a sitting position. Keeping your knees bent and thighs steady, criss-cross your calves back and forth for 30 to 45 seconds, rest, and then repeat five times.

6. Leg Lifts

Lie flat on the floor with your legs together and hands under the small of your back. Use your abdominal muscles to lift your legs, pressing them together and keeping them straight, off the ground about three inches. Hold this position for ten seconds, and then return to the starting position. Repeat ten times.

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7. Reaches

Lie with your back flat on the floor and your legs up in the air so that your body is at a 90-degree angle. Holding your arms straight out above you, use your abdominal muscles to lift your shoulders off the ground and touch your toes, then return to the starting position. Repeat this 30 times, rest, and then repeat the entire process two more times.

8. Penguin Touches

Lie on the ground with your knees bent and feet flat on the floor. Position your feet a little wider than shoulder length apart. With your arms straight out beside you, lift your shoulders off the ground slightly and touch each ankle, moving side to side. Repeat this motion for 30 to 45 seconds, rest, then repeat five times.

All of these exercises can be easily done in the comfort of your own home and each targets key parts of your abdominal muscles to help you tone your tummy for a strong, firm core. As with any toning exercises, consistency is key, so make sure to do this full workout at least three times a week or up to every other day.

3 Core Strengthening Tips for Runners & More

Developing a strong core is critical for runners (and others as well) not only to maintain stability and balance, but to prevent injuries too. Unfortunately, some runners do not realize the importance of incorporating core strengthening exercises into their routine and they think that having strong legs is enough.

If you want to improve your performance as a runner (or just in general), here are some tips on how to strengthen your core:

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1.  Before running, make sure you warm up to stretch out your lower back. If your lower back is tight, it will prevent the core muscles from firing properly. Some people encounter reciprocal inhibition and this occurs when a particular muscle group is tight.

Naturally, when one muscle group is tight, it prevents your other muscles from doing their job properly. Warming up prepares your mind and body for a demanding activity but it will also allows you to achieve peak performance. To warm up your lower back, do some spinal twists and forward bends.

2. Practice hip bridges and pelvic tilts to strengthen your core. These two exercises are very easy to do and they are perfect for beginners and people with back problems. They help isolate and strengthen the glutes and hamstrings as well as train your body to engage them when needed.

The hip bridge also improves core and spinal stability. To do this exercise, lie flat on the floor, lift your pelvis and hold the position for 15 to 30 seconds. Do 10 repetitions. If you want it to be more challenging, you can lift up on your toes alternately as if you are marching. For pelvic tilts, get down on your hands and knees and then raise your lower back to the ceiling, while tilting the front of your pelvis towards the floor. Then straighten your back and tilt your pelvis up. Move smoothly and concentrate on using your abs when you flex your pelvis up and forward. Do 10 to 20 reps.

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3. Another way to strengthen your core muscles is to do plank exercises. Aside from a flat stomach, planks will help improve your posture. Despite the simplicity of the exercise, doing a ten-minute plank outweighs the benefits of doing abdominal crunches for an hour! (Plus it's much better for your back.)

Start by getting in the push up position. Your forearms and toes should support your weight and make sure your elbows are lined up directly under your shoulders. Keep your neck neutral by looking down on the floor. This prevents placing too much strain on your neck.

Hold the plank for at least 30 seconds, breathing slowly and deeply, and take a 5-second break in between repetitions. Once your core gets stronger, you can hold the position for as long as 1 minute or more.