Various processes such as genetics, metabolism and aging change the way men store and carry fat in their stomachs. Muscle loss occurs as men age, slowing down the rate at which they burn calories. Men tend to hold the most fat in their abdomen, according to the textbook "Essentials of Anatomy and Physiology, Fifth Edition." Stomach flattening exercises for men include those that work all three abdominal muscles at once.
Mini Stability Ball Bicycle Crunch
Using a small stability ball helps target the lower abdominals, which are the deepest layers of muscle under excess stomach fat. Bicycle crunches will target the obliques, or love handles, while the upward crunching motion targets the rectus abdominis. Begin lying on your back with the mini ball placed under your lower back and your legs bent with your knees at 90 degrees and your calves parallel to the ground. Extend your right leg long and bring your left elbow to your right knee, lifting and rotating your chest off the ground to do so. Return your right leg to bent, extend your left leg and bring your right elbow to your left knee.
"Bicycle crunches are so good for hitting all the ab-muscles," said American College of Sports Medicine certified personal trainer, Shelby Young. "When you add in the small stability ball, you're asking more of your muscles to keep you balanced and stable while on the ball."
Medicine Ball Twist
Twists and rotations are an effective way to work the entire abdomen. Using a weighted medicine ball further strengthens the muscles, helps burn more calories and fat per workout and increases the heart rate. Begin holding a medicine ball with both hands and standing with your feet at hip-width distance. Tighten your abdominals to ensure your torso and spine are straight and bring your arms to the right, rotating your torso the same direction. Bring your arms to the left and continue your rotations with engaged abs and a straight spine.
"The key is to make sure you're movements are slow and controlled by your abs and not simply the swinging of your arms," said Young. "Make sure you're not using momentum but you're using your core."
Reverse Incline Sit-up
Using an angled bench to do sit-ups works your abs in a different way than more traditional crunches and exercises. Begin this exercise sitting on a bench with your feet planted on the ground and your back leaning against the bench. The angle of the bench will be so that the back portion of the bench is angled downward, slanting your torso and head towards the ground. From here, crunch your torso towards the sky, keeping your feet planted, until your shoulders and chest come off the bench. The increased angle of the bench challenges the abs to work harder to raise you off the bench towards the sky. The movement should be small, more akin to a crunch rather than a full sit-up.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon,Tina Sanders; 2007
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club;, Milford, NH
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