Lying on your back and doing endless repetitions of crunches isn't the only way to tone and strengthen the abdominal muscles. You also can achieve results with exercises that are performed while lying on your stomach. In fact, exercises on your stomach have an added advantage in that they strengthen other muscles in the back and lower body.
Hundreds
The transverse abdominis is the deepest abdominal muscle layer. It provides support for the abdominal muscles as well as the lower back and trunk. As noted by Professor Len Kravitz of the University of New Mexico, the primary role of the transverse abdominis is to expel air from the lungs during respiration. Pilates exercises provide an effective workout for the transverse abdominis. Start your ab workout session with the classic Hundred exercise. Lie on your stomach and relax. Slowly lift your head, shoulders and legs off the mat and pump your arms up and down at your sides for about 30 seconds. Lower, relax and repeat three to five times.
Rear Leg Lifts
Rear leg lifts lengthen and define the transverse abdominal muscles, as well as the glutes and hips. You can do single or double leg lifts, depending on your level of fitness. To do rear leg lifts, lie on your stomach, with your elbows bent and your hands level with your ears. Inhale deeply and, as you exhale, lift one or both legs off the floor, keeping the upper body on the ground. Be careful to lift the legs with your abs, buttocks and hips, instead of the lower back. Hold this position for about 10 seconds, then slowly lower your legs back to the ground and repeat three to five times.
Bow Pose
The bow pose is a yoga pose that exercises the abdominal muscles as well as the thighs, spine, chest, shoulders and neck. According to Yoga Journal, the bow pose also helps stimulate the abdominal organs and improves posture. To do the bow pose, lie on your stomach with your arms extended along the length of your body, palms facing up. Bend your knees until your feet are as close to your buttocks as possible, then grab your ankles. Keep your knees about a hip's width apart. Inhale, and as you exhale, slowly lift your thighs and heels toward the ceiling, while lifting your torso as high as you can. Remain in this position for about 30 seconds, then release and repeat if desired.
Cobra Pose
The cobra pose benefits the abdominal muscles as well as the spine and buttocks. It is an excellent stretching exercise to use as a cooldown for your workout. To execute cobra pose, lie flat on your stomach with your hands at your shoulders and elbows bent. Inhale and, as you exhale, slowly straighten your arms and lift your chest off the floor, looking at the ceiling. Keep a slight arch in your back but avoid shifting your weight into your upper abdominal muscles. Hold the cobra pose for about 30 seconds, then slowly release and repeat.
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