Getting a flat stomach doesn't have to be the difficult chore many people make it out to be. According to the National Federation of Professional Trainers, exercises such as the vertical leg pulse are simple to do and highly effective at tightening the muscles in the lower core and abdominal area. Tightening lower core muscles lifts the tummy giving you the appearance of a flatter stomach.
Seated Ab Crunch
The seated ab crunch is an easy exercise that works at tightening and firming up the abs. To perform, assume a seated position on a bench or chair. Use your hands to grip the front side of the seat in front of your butt. Slightly lean backward and lift your heels about 5 inches off the ground. Make sure your legs are fully extended out in front of you. This is starting position. To begin the movement, slowly bring your knees to your chest by lifting and bending your legs. Keep your balance and hold at the top-end of this movement for 3 seconds. Slowly lower your legs and heels back down to starting position. This is one repetition. Try and complete 10 repetitions without dropping, doing two to three sets. As your abdominal strength and balance develop, continue to add one or two repetitions per set, every week. To intensify the exercise, instead of using repetitions, try doing the movement as fast as you can without stopping for 1 minute.
Lying Torso Twist
The lying torso twist is a great way to shape the oblique muscles as well as flatten the stomach. Lie on the ground with your arms flat out to your side or behind your ears. Lift your knees up over your hips so that your legs are bent at a 90-degree angle. Slowly lower your knees down to one side keeping the 90-degree angle intact. Make sure your shoulder blades are touching the floor during the movement. Get your knees as close to the floor as you can without touching it and then reverse direction and bring your knees to the opposite side. Keep your abs tight and remember to keep breathing. Try to keep this side to side rotation going for 1 minute. Complete two to four sets. For more of a challenge, hold a medicine ball between your knees.
Vertical Leg Pulse
According to the American College of Sports Medicine, the vertical leg pulse is great at targeting the lower portion of your abs. Not only will it work the lower abdominals, but it hits the hip flexors hard as well. To perform it, lie on your back. Place your arms out to the side or underneath your butt for support. Lift your legs up so that the bottoms of your feet are facing the ceiling. Push your hips up toward the ceiling, pushing your feet higher in the air. Try and hold for 1 to 2 seconds and then release, letting your hips sink back down. Try to complete 10 to 20 repetitions in one set ; complete two to four sets per workout.
References
- "National Federation of Professional Trainers: Sports Nutrition Manual"; Mark P. Kelly et al; 2006
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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