The key to a flatter stomach is to target specific muscle groups. Many popular exercises such as crunches, sit-ups and reverse crunches cause muscle to bulk up instead of flatten out. Exercises that focus on the transverse abdominus and the oblique muscle groups help to flatten your stomach more quickly than sit-ups and crunches alone.
Stability Ball Prone Walkout
The stability ball prone walkout is a simple exercise that uses all the abdominal muscles as well as the erector spinae muscles of the back, which run along the spine. A stability ball (also called a Swiss, physio or exercise ball) is used. Kneel on the floor in front of the ball. Put your hands on the floor and lie on the ball with your legs straight behind you. The toes are resting on the floor for the starting position. Then, walk your hands forward and roll until the ball is under your shins. The back is flat and the hips are lifted so your body forms a straight line. Complete one rep by walking your hands back to the starting position.
Russian Twist on the Ball
The Russian twist on the ball also uses a stability ball and works the same muscles of the abs and back as the stability ball prone walkout. That is where the similarities end. To do a Russian twist, lie face up on the ball. The ball is under your shoulders. The knees are bent at 90 degrees, and your hips are lifted to form a line from knee to head. Raise your arms toward the ceiling and place your hands together with the arms straight. Then simply twist your torso and arms, first to the right and then to the lift. Move slowly and with control so that you do not roll off the ball. At least one shoulder should stay touching the ball at all times. If you are twisting to the left, keep your left shoulder in contact with the ball.
Feet Flat Twisting Crunches
The feet flat twisting crunches use the rectus abdominis in a regular crunching motion; adding the twist targets the obliques as well. Pulling in your abs to keep your back down also utilizes the transverse abdominis muscle, which makes this exercise an effective tummy flattener. The starting position is lying on your back with your hands behind your head and your feet flat on the floor. Squeeze your abs to press your lower back into the ground. Then, raise your head and shoulders toward your hips and twist to the left. Return flat to the floor and then crunch up again, but twist to the right.
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