Flat tummy workouts should consist of exercises that target your lower abs, upper abs and obliques. Your obliques are the muscles found along the sides or your ribcage; they are activated when you make rotational movements. Being that spot reduction is not possible, you also have to do calorie-burning exercises to melt away the fat.
Cardiovascular Training
In order for you to get a flat tummy, you need to do cardio to burn the fat. Any form of cardio will work as long as it is done at a moderate to high intensity. Brisk walking, running, stair-climbing, rowing, jumping rope and elliptical training are examples. Aim for 45 to 60 minutes of cardio three to four days a week.
Pull-ins
Pull-ins work your lower abs, and are done on a weight bench. Sit lengthwise on the bench with your legs extended straight ahead and your hands grasping the edges of the bench behind your buttocks. After leaning back slightly, pull your knees into your chest as you lean forward and hold for a second. Slowly reverse the motion and repeat for 15 to 20 repetitions.
Hanging Knee Raises
Hanging knee raises work your lower abs, and are done with a pull-up bar. Grasp the bar with an overhand, shoulder-width grip and let your legs hang straight down toward the floor. Keeping your upper body still, pull your knees up to your chest and squeeze your abs forcefully. Slowly lower and repeat 15 to 20 times.
Bicycle Kicks
Bicycle kicks work your whole abdominal area, and are performed with the weight of your body. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing your hands on the sides of your head, lift your shoulders off the floor so you are looking at your thighs. In a steady, twisting motion, move your left elbow and right knee toward each other while extending your left leg. Quickly change directions and bring your right elbow and left knee toward each other while extending your right leg. Continue to move back and forth until you've done 15 to 20 repetitions.
Side Crunches
Side crunches target your obliques, and are done from a face-up position on the floor. Bend your knees, place your feet flat on the floor and position your hands next to your ears. Slowly lower your legs to the floor on your right side and keep them there as you lift your shoulders up by contracting your obliques. Once you've done 15 to 20 reps, switch sides.
Medicine Ball Crunches
Medicine ball crunches work your upper abs. Lie on your back with your knees bent, feet flat on the floor and the ball held above your chest with your arms fully extended. In a steady motion, lift your shoulders, push the ball above your stomach and squeeze your abs forcefully. Slowly lower and repeat 15 to 20 times.
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