While losing belly fat through a healthy diet is a key component in getting a flatter stomach, according to the American College of Sports Medicine, adding abdominal exercises to your routine helps you tone your abs and reach your goal more quickly. Train the rectus abdominis, the muscle that runs from your ribs to your pubic bone, and the obliques, muscles along the sides of your waist, to maximize your stomach-flattening potential. In addition to a variety of crunches, perform more challenging abdominal exercises in sets of 12 to 15 repetitions.
Hanging Raises
Hanging raises are a moderately intense rectus abdominis exercise. As a bonus, the exercise also improves your grip strength. Begin by hanging from a pull-up bar, with your arms and legs long. Contract your abs as you slowly bend your knees and raise them until your thighs are parallel to the floor. Avoid swinging your hips during the movement, allowing your abs to do the work. As your abdominal strength increases, keep your legs straight as you raise them so that, at the top of the movement, your entire leg is parallel to the floor. Intensify the hanging raises even more by gripping a dumbbell between your feet during the exercise.
Plate Twist
Plate twists target the oblique muscles and, to a lesser extent, the rectus abdominis. Perform them with light weights if you are a beginner and with gradually heavier weights as your abdominal strength improves. Begin seated on the floor with knees bent. Cross your ankles and lift them just off the floor as you lean slightly back for balance. Grasp a weight or medicine ball in your hands and, with a slow and controlled motion, twist to your right and touch the weight on the floor next to your hip. Slowly move back to center and then twist and touch the weight down next to your left hip. Keep your hips and legs still as you twist to focus the exercise on your abs.
Barbell Rollout
The barbell rollout focuses intensely on your rectus abdominis and also works your shoulders and back. If you are new to the exercise or have back issues, modify by staying on your knees throughout the movement. If your back is healthy, begin in a full push-up position, with your hands on a barbell handle instead of on the floor. Contract your abs and slowly roll the barbell toward your feet as your hips lift toward the ceiling. Keep your arms straight and perpendicular to the floor so that your shoulders do not take over the movement. Pause when you are in a forward fold, and then slowly roll back out to push-up position.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; Mitchell H. Whaley, Ph.D., FACSM, Ed.; 2006
- AskTheTrainer.com: Best Ab Exercises
- "Strength Training Anatomy"; Frederic Delavier; 2006
- Bodybuilding.com: Abdominal Exercises
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