Exercises that engage both the frontal abdominal muscles and the side obliques are the best workouts to achieve a flat stomach, report researchers at the American Council on Exercise. Moves that are incorporated in the most effective stomach exercises include body rotation, abdominal stabilization and obliques activity. Although ranking as one of the best exercises for flat abs, standard crunches do not top the list of the best exercises for a flat stomach.
Bicycle Maneuver
Researchers at the American Council on Exercise report that the very best exercise to do to obtain a flat stomach is the bicycle maneuver. Lie on the floor or on a mat, and place your hands lightly on the sides of your head. Do not engage your hands or arms in this exercise, so don't place them behind your head. Avoid any pulling on the neck, and target the abs and obliques by not involving the hands while bicycling. Raise your legs so that they are at a 45-degree angle to the floor, and pump them like you would on a bicycle, pushing out one foot at a time while bringing in the other foot. Rotate your torso at the same time, and try to touch your left elbow to your right knee as it's raised and your right elbow to your left knee in rotation. Maintain controlled breathing as you workout for 5 to 10 minutes.
Captain's Chair
The captain's chair is a piece of exercise equipment found in most gyms and fitness centers. Stand comfortably on the machine, with forearms resting on the padded arms of the equipment. Grab the handles and gently press your back into the backside of the machine. The machine should be adjusted so that your starting position has your legs dangling above the floor, supporting your body on your forearms. Then raise your knees toward your chest and lower them back down. Repeat the moves 15 to 20 times. The moves should be slow and deliberate.
Exercise Ball
Although crunches performed on the exercise ball may not rank as the number one most effective way to get a flat stomach, they do provide the most targeted exercise for the abs and obliques. Crunches performed on a fitness or stability ball do not engage the gluteal muscles as much as the bicycle maneuver or the captain's chair and thus are the best overall exercises for focused ab training. Begin the crunches by sitting on the stability ball and walking forward so that your back is resting on the ball and your knees are bent at a 90-degree angle. Then cross your arms over your chest and raise your head and shoulders. Add intensity to the exercise by placing your feet closer together. You should feel the pull in the obliques required to keep you stable on the ball as you perform the exercises. Perform 20 times, rest and repeat the 20 reps two more times.
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