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Easy exercises for a slimmer, stronger middle

By Natalie Gingerich Mackenzie

Getting a stronger core doesn't mean you have to do endless sit-ups at the gym. In fact, the secret to a flatter, firmer middle is to aim to lose weight (all over) with regular physical activity and a nutritious diet, and to do a variety of ab-strengthening moves and calorie-torching intervals.

One of the key muscles to focus on is the transversus abdominis, or TVA muscle, which lies below the abdominal muscles you can see, and acts as a stabilizing influence on your spine. These muscles help to “draw in” the abdominal wall (kind of like an old-fashioned corset — or Spanx!). Because of its location deep in your belly, this muscle can be tricky to train, but these three moves can help get you there. The best part? They can be done sitting at your desk, in your car at a stoplight, or even lying in bed!

Ins and Outs

Sitting in a chair, in the car, or lying on your bed, place your hand just in front of your belly, just barely touching. Take a deep breath and let your stomach expand to fill your hand. Then exhale, and draw it in and away from your hand. Repeat 10 times.

Pilates Hundred

Lie on your back on a mat, your bed, or a carpeted floor, arms at your sides and knees bent to 90 degrees. Lift your head, upper back and arms a couple inches and pull your belly in slightly. Inhale and pulse your arms up and down a couple inches 10 times, then do another 10 while you exhale. Repeat 10 inhale/exhale cycles to get to 100.

Balancing Bridge

Get onto your hands and knees, and make sure your wrists are below your shoulders and your knees are under your hips. Pull your belly up toward your spine, and reach your right arm forward and left leg back. Take five deep breaths, keeping your core strong as you balance. Switch sides and repeat 5 times for each side.

Published on June 2, 2016. 

Natalie Gingerich is a health and fitness writer, runner, and ACE-certified personal trainer based in Syracuse, New York.