Exercises For A Flat Belly

A flat belly requires both low body fat and well-developed abdominal muscles. Abdominal exercises won't spot-reduce fat from the stomach, but they will strengthen the muscles that produce what the book "Strength Training Anatomy" describes as a hammock that holds in the viscera. If the hammock is loose and weak, it bulges. If it's tight and strong, it stays flat. These exercises will help strengthen that complex web of muscles, with the result a flatter belly.

Jack Knife

The jack knife is a very efficient abdominal exercise. It requires you to tilt your chest toward your pelvis, which strengthens the upper rectus abdominis (the outer abdominal muscles that create a six-pack). It also requires you to tilt your pelvis toward your chest, which strengthens the lower rectus abdominis. Finally, it requires you to balance on your butt, which strengthens the entire core, creating a more slender waist. To perform a jack knife, simultaneously perform a leg raise and a sit-up. In the contracted position, your legs are straight and at a 45-degree angle with the ground, while you balance on your butt and reach toward your toes. Lie back in a controlled manner, then repeat in sets of 10 to 20 reps.

Heel Touchers

Heel touchers don't look much different from a crunch, but your abs will know the difference. To perform heel touchers, lie back on an exercise mat with your hands at your sides, palms down. Bend your knees and place the soles of your feet flat on the ground. Crunch, then alternately reach for each heel. The side-to-side movement will hit your obliques, but you'll feel the exercise very strongly in your rectus abdominis. The sustained crunch and constant adjustment as you sway back and forth will stimulate abdominal development and flatten your stomach.

Decline Bench Sit-Ups

The decline bench sit-up is more effective than traditional sit-ups at developing the rectus abdominis because of the stretched position you begin in. This stretch causes decline bench sit-ups to hit the abs more deeply and allow for a fuller range of motion than with standard sit-ups. When you perform sit-ups on a decline bench, it's especially important to keep your back slightly rounded throughout the movement to avoid hurting your back. Twist your torso to increase oblique activation. Perform sets of 10 or more reps.

Ball Crunches

The "Encyclopedia of Bodybuilding" explains that the ball crunch is superior to the traditional crunch because it allows a fuller range of motion and it requires more core activation to maintain balance. Core activation leads to a tighter core, which makes a flatter belly. To perform a ball crunch, sit on an inflatable fitness ball. Walk your feet out until the ball supports your mid-back. Crunch your chest toward your pelvis, consciously feeling the contraction. Perform in sets of 10 or more. To make the exercise more difficult, hold a weight against your chest.

Deadlift

The deadlift probably isn't the first exercise you think of when you think of flat abs, but it should be one of the first. The deadlift requires what "Strength Training Anatomy" calls abdominal blocking. During a heavy lift, you must activate all of your core muscles, creating internal pressure that prevents the spine from folding forward. According to a study published in the January 2008 issue of the "Journal of Strength and Conditioning Research," this intense core activation makes the deadlift as effective as any abdominal isolation fitness-ball exercise. And the strengthening of the core is essential for achieving a flat stomach. To perform a deadlift, stand before a barbell. Squat down and grab it with a shoulder-width grip. Keeping a straight back, stand up, holding the barbell. Follow the same path to set it back down. Perform deadlifts in sets of four to six.