Like most people, you want a flat and fit stomach. Unfortunately, you can't attain one by simply exercising. Doing abdominal exercises without first shedding your midsection's flabbiness will make your stomach gain muscle and enlarge. So, establish a healthy and balanced diet to diminish fat in your core muscles. After removing any existing pudginess, regularly engage in a variety of abdominal exercises to create flat abs that will make you the envy of others.
The Stomach Vacuum
There are countless types of abdominal exercises that will help to flatten your stomach. However, the simplest abdominal exercise is an isometric contraction called the stomach vacuum. The stomach vacuum is performed in a standing position by exhaling and subsequently sucking your stomach inwards. This action will tense your inner abdominal muscles, known as the transversus abdominus. Trainers advise that you maintain the contraction of your stomach for a span of 10 to 20 seconds while continuing to breathe in a normal manner. Ideally, you should do anywhere between 10 to 15 sets of this abdominal exercise. This exercise can trim inches from your waistline in a matter of weeks. The stomach vacuum is especially convenient because you can do the activity anywhere and at anytime.
Bicycle Maneuver
Another effective abdominal exercise is known as the bicycle maneuver. To do this exercise, lie on a mat with your back pressed firmly against the ground. Place your hands beside your head and in a slow and controlled fashion make a bicycle pedal motion by alternately moving your right elbow to your left kneecap, and your left elbow toward your right kneecap. It is vital that you don't allow your hands to put a strain on your neck when performing this exercise. The bicycle maneuver is most beneficial when executed slowly. While maintaining your natural breathing, attempt to complete two sets of 20 to 30 repetitions. The bicycle maneuver is widely regarded as the preeminent exercise to strengthen and define your rectus abdominus.
Exercise Ball Crunches
Doing crunches on an exercise ball is an invaluable way to flatten your midsection. This exercise is completed by lying on an exercise ball while your feet are firmly planted on the ground. With your arms crossed, raise your torso off of the ball slowly, and with stability, to contract your abdominals. If executed properly, crunches on an exercise ball can produce a toned abdominal wall. Specifically, exercise ball crunches are designed to work the rectus abdominis and the internal, and external, obliques. Breathing naturally, you should attempt a minimum of three sets of 10 repetitions for this exercise. If you want to add further resistance, you can perform this exercise with a dumbbell or a weight plate pressed against your body.
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