Flattening your stomach doesn't have to be as difficult as people think. According to the American Council on Exercise, the best way to expose your abs and flatten your stomach is through a combination of dietary dedication, caloric combustion and exercise efficiency. The best exercises are those that sculpt your core and burn calories at the same time.
Hanging Split Leg Raise
The hanging split leg raise targets the bottom half of your abdominal muscles as well as your hip flexors, sartorius, oblique and front leg muscles. Find an overhead pull-up bar or similar place to grab onto. Hang in a suspended position so your feet are off the ground. Slowly raise your legs--while they are close together--so they are parallel to the floor, trying not to lift your hips. Once they are parallel, slightly open your legs so they move apart from each other and then close them back. Lower them back to starting position. That is one rep. Complete as many reps as you can with perfect form. Build enough strength so you can eventually complete three sets of 10 repetitions each. For an easier version, ditch the split at the top of the movement until you can get your legs high enough to line up parallel with the floor.
Plank
This exercise stokes the fat-burning furnace and gets you sweating quicker than any other abdominal workout around. Get down on the floor into the push-up position. Drop down to your elbows and prop yourself up on them. Keep your elbows lined up directly under your shoulders and shift the weight forward enough so that you feel your core engage. Line up your butt and hips parallel with the floor and not sticking up into the air. Hold this position for 10 to 30 seconds and then relax. Increase your holds by 20 seconds every week. Complete three to five sets per workout. For an added calorie-killing kick, the American College of Sports Medicine "Resources for the Personal Trainer," recommends tapping your toes during the movement.
The Russian Twist
Lie in a normal sit-up position, with your back and feet flat on the ground, knees bent and propped under anything to add support during the lift. In starting position on the ground, put your hands up in a "V" formation directly above and flaring outward from your chest. When you perform the sit-up, keep your hands in front of your chest the entire movement while at the same time twisting your torso to one side. Then lie back down and repeat for the other side. Go for 30 seconds without stopping. That is one set. Complete three to five sets per workout. Every week, increase your time by 10 seconds.
References
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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