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Eight Tummy Toning Exercises for the Middle Aged Man

Fitday Editor

Fighting the male belly bulge can be successfully achieved with some basic tummy toning exercises. Keep in mind that positive results are best achieved in conjunction with a healthy weight loss program. The more fat you can get out of the way, the more muscle will ripple to the surface. Be sure and always breathe in your nose and out your mouth. Instead of grunting, try to blow air out so as not to constrict blood flow and possibly cause injury.

1. Traditional Sit Ups

Just like gym class back in the day, sit ups are still an excellent abdominal enhancer. Lie on your back, bend your knees and have someone hold your ankles, or slip your feet under a couch or stable object. Do not clasp your hands behind your neck. Instead, simply place your palms lightly over your ears. When you sit up, imagine a string pulling you from your sternum. Keep your neck and chin relaxed. Only raise your body about three quarters of the way up and then as you descend, stop about an inch from the floor and start up again. You can monitor your progress by counting in your head or allotting a certain amount of time for each set.

2. Side to Side

Bring each elbow to the opposite knee each time you rise into a traditional sit up.

3. Crunches

Start in the traditional sit up position but when you rise, bring your knees up at the same time. Your elbows should overlap on the outside of each knee as they come together. When you go back down, your legs and back should extend within an inch of the ground and then rise into the crunch again. Be careful not to jerk your neck, back or knees. Keep each movement fluid with proper breathing. Try adding side to side to crunches.

4. Vertical Crunches

Raise your legs 90 degrees to your body, hold them there and do your crunches.

5. Bicycle Crunches

Same as crunches above except when you add the side to side crunches, do so as you pedal your legs.

6. Extended Leg Crunch

Lie on your back. Extend, lift and hold your legs about an inch off the ground. Extend your arms and hands as if you were going to touch your toes, slightly pulling up your torso. This is a small movement, as your legs and upper back should never touch the ground.

7. Abdominal Lifts (Dips)

Find a stable location that you can rest each elbow on. This can be between two counters or at a dip bar in the gym. Rest all your weight on your elbows, and let your legs hang, bending them at the knees. With your knees together and keeping your torso straight, bring your knees up toward your chest without swinging your body.

8. Desk Abs

You can continue your daily tummy toning exercises even when at work. While sitting at your desk or anywhere else, even driving, contract your abdominal muscles for a count of 10 as many times as you can. This continued squeezing will maintain your abdominal regimen and speed positive results.

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