1. Planks
Planks are a highly effective abdominal exercise that can help tone the belly. This static exercise involves holding a push-up-like position with your forearms and toes while keeping your body in a straight line.
"This isometric exercise effectively targets the rectus abdominis, obliques, and the deep core muscles, providing a comprehensive core workout. The tension maintained during a plank helps in tightening and toning the belly muscles," White says.
How to perform planks: Start in a push-up position, but rest on your forearms instead of your hands. Make sure your body forms a straight line from your shoulders to your ankles.
2. Bicycle Crunches
Bicycle crunches are a dynamic and effective ab exercise that can significantly contribute to toning the lower belly. This exercise involves lying on your back, bringing your knees toward your chest, and alternately touching your right elbow to your left knee and your left elbow to your right knee in a pedaling motion.
"The twisting motion actively targets the obliques while the leg motion engages the rectus abdominis. Together, they provide a full abdominal workout, helping to carve out definition," White notes.
How to perform bicycle crunches: Lie on your back with hands behind your head. Bring one knee towards your chest while twisting the opposite elbow to meet it, then switch.
3. Seated Oblique Twists
Seated oblique twists emerge as a targeted chair exercise with a potential link to achieving a toned body and a flatter belly. This exercise focuses on engaging the oblique muscles, which play a crucial role in sculpting the waistline and supporting core strength.
"Oblique twists focus on the side abdominals, aiding in the reduction of love handles and contributing to a flatter, more toned belly," says White.
How to perform: Sit on the edge of a chair with your feet flat on the ground. Clasp your hands in front of your chest, and twist your torso to the right, then to the left, engaging your obliques with each turn.
4. Mountain Climbers
Mountain climbers are a full-body exercise that can be especially effective for toning the lower belly. In this exercise, you start in a push-up position and then alternately bring your knees toward your chest in a running-like motion.
"This dynamic move increases the heart rate, promoting fat burn. Simultaneously, the core is actively engaged as you pull the knees in, ensuring you're sculpting your abs," White shares.
How to perform mountain climbers: Start in a push-up position. Bring one knee toward your chest and then quickly switch to the other knee, similar to climbing.
5. Leg Raises
Leg raises are an excellent abdominal exercise that can effectively tone the belly and enhance core strength. Leg raises also engage the hip flexors and the transverse abdominis, contributing to improved core stability and posture.
"A stellar move for the lower abs, which are often tougher to target. The controlled motion required to lift and lower the legs without touching the ground intensely engages the lower abdominal muscles, leading to a tighter, more toned appearance," says White.
How to perform leg raises: Lie flat on your back, hands by your sides or under your hips for support. Keeping legs straight, lift them to the ceiling then lower back without letting them touch the ground.
6. Russian Twists
Russian twists are a highly effective abdominal exercise for toning the belly and strengthening the oblique muscles. Russian twists help target love handles and trim the waistline, leading to a more defined midsection.
"The rotational movement zeroes in on the obliques, helping carve out those abdominal muscles. When done with a weight, it also introduces resistance, further enhancing muscle engagement," White says.
How to perform Russian twists: Sit on the floor, lean back slightly, and hold a weight or ball in front of you. Twist your torso to one side, bringing the weight beside you, then switch to the other side.
7. Burpees
Burpees are a great exercise for your whole body; it can act as both a cardio and strength training exercise while fighting against abdominal fat.
White explains to us how it's done: Stand straight, then squat and place your hands on the ground. Kick back into a push-up position, do a push-up, then jump back into a squat and jump up. Try to do as many as you can in a minute, then rest for 30 seconds. Repeat this for 10 minutes. It's a tough, full-body exercise that I've found to ramp up my heart rate and burn a ton of calories.
8. Chair Planks
Chair planks stand out as a highly effective chair exercise with a direct link to achieving a toned body and a flatter belly, particularly for individuals over 40. This exercise engages multiple muscle groups, including the core, shoulders, and back, promoting overall strength and stability.
Chair planks also require maintaining a straight line from head to heels, activating the abdominal muscles and contributing to a stronger, more defined midsection. "Chair planks strengthen the core, shoulders, and arms, contributing to a flatter belly and improved posture," says White.
How to perform: Place your hands on the seat of a chair while extending your legs behind you, so your body forms a straight line from head to heels. Hold this position, engaging your core muscles.
9. Chair Dips
With age, maintaining muscle mass becomes crucial for your health and also for a more toned abdomen. Chair dips provide a convenient and effective means for those over 40 to tone their upper body, work towards a more sculpted physique, and prioritize joint health while incorporating a valuable component into their fitness routine.
"Chair dips target the triceps and shoulders, while also engaging your core, helping to tone your arms and improve overall upper body strength," White shares.
How to perform: With your back to the chair, place your hands on the seat behind you. Extend your legs forward and lower your body towards the floor before pushing back up.