What Exercises Reduce Midriffs

The midriff, more commonly referred to as the abdominals or abs, is a problem area for many men and women. Fat deposits in this area can result in loose, flabby skin, but with a proper balance of cardio activity and strength-training exercises -- and a good diet -- you can shed pounds and reduce your midriff. Cardio helps you lose body fat, while targeted strength-training exercises build your abdominal muscles, creating a slim, sculpted stomach you can show off.

  1. Cardio

    • Cardio increases the heart rate and warms up your muscles up before strength exercises. It is also the most effective type of exercise for losing body fat. Examples of cardio activity includes walking, jogging, cycling, rowing and jumping jacks. Don't try to lose fat from just around your midsection; spot reduction is a myth and will not help you be successful with your weight-loss goals. Instead, to lose fat from around your midriff, you need to focus on losing overall body fat. Even using 10 to 15 minutes of cardio as your warmup before your strength-training workout is to your benefit, as it helps blast away calories and shed pounds.

    Barbell Push Situp

    • This compound exercise utilizes all abdominal muscles. Lie down on an incline bench, back straight and legs bent at a 90-degree angle. With your arms extended straight up, grasp a barbell with your hands placed at slightly wider than shoulder-width apart. Use the strength of your core to push yourself up. Raise yourself up until your chest is nearly touching your knees, lifting the barbell above your head. Lower back down to your original position and repeat for three sets of 12 reps.

    Lying Leg-Hip Raise

    • The lying leg-hip raise strengthens all abdominal muscles, effective for sculpting and toning your midriff. On a flat weight bench, lie flat on your back with your head at the very end of the bench. Place your hands beside your head and hold onto the bench for support. Extend your legs, which have a weighted medicine ball squeezed between your ankles. Keeping your upper body rigid and legs together, bend your legs and bring your knees up to your chest, lifting your hips up slightly from the bench. Return to your starting position. Do three sets of 12 reps.

    Incline Crunch

    • The incline crunch is an isolation exercise that targets the rectus abdominis, located at the front of the midriff area, spanning from the underside of the ribs to just below the hips. Lie flat facing upward on an incline bench, your feet hooked under the foot brace. Bend your elbows and position your hands under your head. Raise your upper torso toward your knees as high as possible without lifting your lower back off the bench. Lower yourself back down to your starting position. Complete three sets of 12 reps.

    Dumbbell Side Bend

    • Targeting the obliques and helping slim the sides of your midriff, the dumbbell side bend is an effective exercise to include in your workout. Start in a standing position with your hands straight down at your sides, a dumbbell in your left hand, palm facing in. Keeping your back and head straight, bend at the waist and lean toward the right until you feel a light stretch in your left side. Return to your starting position and bend toward the left, then back up, to complete one rep. Do 15 reps, then switch the dumbbell to your left hand and repeat for 15 more reps.

    Considerations

    • Engage your core muscles during all ab exercises to maximize your results. Slimming and strengthening your midriff not only shrinks your waist, it also improves your balance and posture and provides more power to the rest of your body. Don't just focus on your abs alone, though, even if this is your problem area. As the American Council on Exercise warns, focusing on only one area of the body and neglecting muscle groups from your total workout plan can result in strength imbalances and postural difficulties. Plan your upper-body workouts with lower-body workouts on alternating days to give your muscles time to rest before putting stress on them again.