Your abs are made up of three major muscles, all of which must be trained to achieve a flat, toned midsection. Your rectus abdominus, which is responsible for the six pack, is the muscle that runs along the front of your stomach. Your oblique abdominals run along your sides to give your torso a streamlined look. Your transverse abdominus wraps around your waist, which gives you a small waist and a flat stomach. Incorporate ab-strengthening exercises into your fitness routine three times a week to get flatter abs.
Boat Pose with Arm Lift
The boat pose is a classic yoga exercise that works your abs, and adding an arm lift increases the difficulty to further tone your abdominal muscles. Sit on the ground with your arms at your sides and your legs out in front of you with your feet on the ground. Engage your abs and lift your chest so your back is straight. Lift your feet off the ground so your shins are parallel to the ground, and balance on your seat bones. Keep your back straight, and bring your arms off the floor and extend them out to the side of each leg. This is starting position.
Keeping your arms and torso stable, lift your arms overhead until they are in line with your torso, then slowly lower back to starting position to complete one rep. Perform two sets of 10 reps.
Corkscrew
The corkscrew will work your upper and lower abs, as well as your oblique abdominal muscles. Begin by lying on the ground with your arms extended at your sides and your legs extended. Pull your belly button in toward your spine and press your lower back into the mat. This is starting position.
Use your abs to lift your legs up until they are parallel to the ground, then pull your hips toward your ribcage and lift your hips off the mat. Twist at the waist slightly as you bring your legs toward your right ear, keeping your abs engaged. Move your legs over toward your left ear, then return your legs to center and lower to starting position to complete one rep. Perform five corkscrews to each side.
Teaser
The teaser will tone your rectus abdominus and transverse abdominus, as well as the muscles of your back. Begin by lying on your back with your arms and legs extended. Pull your belly button to your spine to engage your abs, and press your lower back into the mat. This is starting position.
Keeping your abs engaged, lift your legs and shoulders off the mat until you are balancing on your seat bones. Your back should be straight with your arms out over your legs, and your legs extended toward the ceiling at a 45-degree angle. Lift your arms overhead until they are in line with your torso, then lower back down so they extend over your arms. Use your abs to slowly lower your torso and legs back to starting position to complete one rep. Perform four reps.
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