To get a flat stomach, you must have low body fat and perform exercises to develop the rectus abdominis. The rectus abdominis is the wall of front abdominal muscle that creates the six pack. The rectus abdominis can flatten the stomach if you strengthen both the upper and lower portions by performing some efficient, effective exercises.
Ball Crunches
Ball crunches are a good start to any abdominal workout. Ball crunches are easy on the back, and according to a study commissioned by the American Council on Exercise and published in their May / June 2001 issue of ACE Fitness Matters, they stimulate the rectus abdominis 39 percent more than traditional crunches. To perform a ball crunch, sit on an inflatable exercise ball. Walk your feet forward until the ball supports your lower and mid back. Crunch your chest towards your pelvis, feeling the contraction strongly. Relax back. To make the exercise more difficult, hold a weight.
Decline Bench Sit-Ups
Performing sit-ups on a decline bench allows you to adjust the difficulty. To perform decline bench sit-ups, lie back on a decline bench. Place your feet beneath the support pads. Sit up, maintaining a slightly rounded back throughout the movement. To increase the difficulty, increase the decline. To increase the difficulty further, hold a weight. Perform sets of 10 to 20.
Ball Passes
Ball passes are an efficient exercise for attaining a flat stomach because they work the upper and lower abdominals at the same time. To perform a ball pass, lie on an exercise mat with your hands extended over your head holding an inflatable ball or a medicine ball. Lift your legs and crunch your chest up to place the ball between your legs. Lower your legs and arms, then repeat the movement to transfer the ball from your legs to your hands. Perform sets of 10 to 20 repetitions.
Hanging Reverse Crunches
In "The New Encyclopedia of Modern Bodybuilding," Arnold Schwarzenegger emphasizes the importance of developing the lower abdominals to the same degree that you develop the upper abdominals. If you don't, your internal organs will bulge against your weaker lower abs and create a pot belly. Hanging reverse crunches are one of the most intense lower ab exercises and are one of Schwarzenegger's favorites. To perform them, hang from a captain's chair or a pull-up bar. Bend your knees and hold your legs out in front of your body. Do not move them at either the hips or the knees. Instead, crunch your pelvis towards your chest. Hold for a moment, then relax down. To make the exercise easier, perform it on an ab board with an adjustable incline. Perform sets of 10 to 20 repetitions.
References
- ACE Fitness Matters: New Study Puts the Crunch on Ineffective Ab Exercises
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
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