Flat Stomach Exercise
Getting a flat stomach relies as much on cardiovascular and strength training exercises as it does on any one type of flat stomach exercise. A daily cardiovascular exercise routine of 30 minutes or more raises your fat-burning potential while it builds endurance and relieves stress that can cause a big belly; that's right, stress really does make you fat around the middle.
Revolutionary Flat Stomach Exercise Routine
Having said that, crunches and similar exercises do play a key role in building your abs. Working the three sets of abdominal muscles will build strength in these important core muscles that support your entire body.
To get the best results from your workout, set up your routine to do abdominal exercises two to three times a week. Pick six exercises that will work your upper abs, lower abs and oblique’s. Do each set two or three times for 10 to 15 repetitions. Be sure to change up your exercises regularly so that you get the benefit of a variety of movements.
Here are a few examples of flat stomach exercises good for the three sets of abs muscles.
For Upper Abs: Exercise Ball Crunches
An exercise ball is a terrific piece of fitness equipment because you can do so much with, yet it's easily stored at home. The trick is learning how to balance your center of gravity on the ball. Practice until you feel in control on the ball before attempting this exercise. Start this exercise by sitting on the ball with feet flat on the floor or a mat or rug. Slowly roll yourself down until the ball rests in the small of your back and your torso and thighs line up parallel with the floor. Now pull in your abdominal muscles to raise your torso until you're at a 45-degree angle. Repeat. Don't rush this exercise; the benefit is in the control you achieve. Plus, if you go too fast, you could lose contact with the ball and fall off!
For Lower Abs: Lying Leg Raises
First, people with back problems shouldn't do this exercise; instead, try reverse crunches. To perform lying leg raises, lie down on your back on a mat or towel and put your palms against the mat under your buttocks. Now raise both legs at the same time until they're about 12 inches above the floor. Hold the legs in this position while trying to raise them another six inches by using only your lower ab muscles. Focus on the lower ab muscles to make sure you're using the muscles and not your hips.
For Obliques: Standing Side Bends
Yep, it's time to work on those "love handles." One of the simplest exercises to do at home is the Standing Side Bends. Stand with your feet about shoulder width apart. Hold a small dumbbell in your right hand with your palm turned toward your body. Stand up straight and then bend to the right as far as you go comfortably, then go back to the starting position (don't jerk!). Swap the dumbbell to the other hand and repeat. Be sure you bend only at your waist.
Remember that any flat stomach exercise will work best when combined with a regular cardiovascular exercise routine. |
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