Getting a flat stomach is a goal that takes discipline and restriction. The restrictive part comes into play when you sit down to eat every night. Your diet needs to be low in fat and high in nutrients. The discipline comes into play with your exercises. Create a favorable environment for weight loss while toning up your midsection. The exercises to make this a reality do not have to be difficult, and they do not require fancy, complicated movements. What they do require is proper form.
Walking
To get a flat stomach, increase your caloric expenditure through cardio to burn the fat covering your abs. Walking is one of the easiest forms of cardiovascular exercise that can make this happen. As an added benefit, it is also low impact. A 180 lb. person can burn just over 400 calories with an hour of walking at 4 mph. Walk at least four days a week.
Leg Lifts
Leg lifts target your lower abs, and they are done from a face-up position. Extend your legs out straight and place your hands under your butt to take pressure off your spine. In a controlled motion, raise your legs approximately 12 inches off the floor. Slowly lower them down to a point 6 inches off the floor and raise them back up. Continue for a set of 10 to 15 reps. You can also do these in an alternating fashion by raising and lowering each leg in a scissor motion.
Side Bends
Side bends work your obliques, which are found on the sides of your stomach. All you need to do these is a dumbbell. Stand with your feet shoulder-width apart while holding the dumbbell in your left hand. After placing your right hand on your hip, bend laterally to your left side, lowering the weight toward the floor. In a steady motion, bend back upright and repeat. Once you've done 10 to 15 reps, switch sides.
Side Crunches
Side crunches are oblique exercises that are done with your body weight. Lie on your back with your knees bent, feet flat on the floor and hands on the sides of your head. Once in this position, lower your legs to the floor on your left side and lift your upper body forward. When doing this, squeeze your obliques forcefully. Slowly lower yourself down and repeat. After doing 10 to 15 reps, switch sides.
Crunches
Crunches are basic upper ab exercises. Lie on your back with your knees bent, feet flat on the floor and hands on the sides of your head. In a steady motion, lift your shoulders, move your body forward and squeeze your abs forcefully. Slowly lower yourself down and repeat for 10 to 15 reps.
Planks
Planks work your abs without continual movement. Lie on your stomach with your forearms flat on the floor and shoulder-width apart, and your toes hip-width apart behind you. Steadily raise your hips up in the air, contract your abs and form a straight line from your shoulders to your heels. Hold this position for 10 to 20 seconds. If this is too easy for you, execute the plank with your hands on the floor and your arms fully extended.
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