FLAT STOMACH EXERCISES FOR A FLAT TUMMY

TOP 6 EFFECTIVE FLAT STOMACH EXERCISES

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The most effective flat stomach exercises that target the abs in the most effective way has been released by the American Council on Exercise. It’s important to keep in mind that, ab exercises won’t necessarily get rid of fat from the belly, but will give  you a strong core which is important for keeping your body healthy and protecting your spine. A healthy low fat diet will along with exercise will get rid of the belly fat.

Remember; 70% food- 30% workout

6 Top Effective Stomach Exercises

The Bicycle

The top 6 effective flat stomach exercises start with the bicycle, which is the best move for targeting the rectus abdominis (the ‘six pack’) and the obliques (the waist), according to the study.

  1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
  2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
  3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
  4. Switch sides, bringing the left elbow towards the right knee.
  5. Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.
The Captains Chair Leg
The captain’s chair leg raise is the second most effective move for the abs as well as the obliques. You can do a variety of exercises on the captain’s chair,  The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors.

How to:

  1. Stand on the chair and grip handholds to stabilize your upper body.
  2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
  3. Don’t arch the back or swing the legs up.
  4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.

If you don’t have access to a captain’s chair rack, you can try a ball roll out as a substitute.

 

Exercise Ball Crunch

The exercise ball is an great  tool to strengthen the abs and is the third most effective move for targeting the abs. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work, but you still involve the entire body to help stabilize you throughout the movement.How to:

  1. Lie on the ball, positioning it under the lower back.
  2. Cross your arms over the chest or place them behind your head.
  3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
  4. As you curl up, keep the ball stable (the ball shouldn’t roll).
  5. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.
The Vertical Leg Crunch
The vertical leg crunch is another effective move for the abs and the obliques.
It’s similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work
and adding intensity to the exercise.

How to:

  1. Lie on the floor and extend the legs straight up with knees crossed.
  2. Place your hands behind the head for support, but avoid pulling on the neck.
  3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
  4. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
  5. Lower and repeat for 1-3 sets of 12-16 reps.
The Long Arm Crunch
The long arm crunch is changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it’s important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

How to:

  1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
  2. Contract the abs and lift the shoulder blades off the floor.
  3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
  4. Lower and repeat for 1-3 sets of 12-16 reps.
  5. You can add intensity by holding a light dumbbell if you need more of a challenge.
The Reverse Crunch
The reverse crunch focuses on the abs. With this move, you’re curling the hips off the floor, so you’ll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.

How to:

  1. Lie on the floor and place hands on the floor or behind the head.
  2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
  3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
  4. Lower and repeat for 1-3 sets of 12-16 reps.
  5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.


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