Instead of donning a girdle or tight-fitting undergarments, MayoClinic.com recommends diet and exercise for females who want to get flat abs. Since you can't spot reduce stomach flab, you must lose fat throughout your body. Exercises that target your core muscles are effective for firming your abs. This includes Pilates, stability ball workouts and body resistance exercises. Eat healthy foods, perform cardio to burn fat and tone your abdominal muscles with specific exercises to get a more attractive midsection.
Step 1
Perform ab crunches. Lie on your back on a mat and cross your arms over your chest. Place your feet flat on the floor or rest them against a wall. Suck in your abdominal muscles and raise your head and shoulders off the mat. Hold this position for three counts. Lower yourself back down. Repeat five times. Gradually add more repetitions until you can easily perform 20 or 30 crunches.
Step 2
Use a stability ball to increase the intensity of the ab crunch. Rest the middle of your back on top of the stability ball. Place your feet about shoulder-width apart on the floor and hold yourself steady. Cross your arms over your chest and curl up. Hold this position and release. Repeat 10 to 20 times. This exercises provides additional muscle enhancement because you must engage more muscles to remain steady.
Step 3
Vary the stability ball crunch exercise. Place your feet closer together as you perform crunches to target your obliques, as well as your core abs. This variation engages more muscles to help you keep your balance.
Step 4
Work on your obliques to avoid the muffin-top roll of fat that overhangs low-cut jeans. Use the bicycle maneuver to work your sides. This is one of the most effective exercises to target side abdominal muscles, according to the American Council on Exercise. Lie on your back and raise your legs until they form a 45-degree angle with the floor. Place your hands lightly on the sides of your head. Twist your upper body as you move your right elbow to your left knee while simultaneously straightening your right leg. Push out your left leg and bring your right leg back in as you twist to the other side, reaching with your left elbow to your right knee. Keep pumping alternating sides for five minutes.
Step 5
Perform the bicycle maneuver on a stability ball for a more challenging abdominal workout. Leave one foot on the floor for stabilization, switching feet as you alternate. In addition to working your abs and obliques, performing exercises on a stability ball also helps strengthen your back muscles, which is an important aspect of overall core strength.
Tips and Warnings
- The best abdominal exercises are those that are comfortable for you and that you can perform correctly, according to the American Council on Exercise. Not all exercises are suited for everyone; if you find a certain exercise painful or difficult to do, try another one.
- Following a pregnancy, you may not feel like continuing with your abdominal exercises because of depression or discomfort. Core exercises can help alleviate postpartum depression and help you get back in shape, according to the American College of Sports Medicine. If you have your doctor's approval, continue your ab exercises throughout your pregnancy to maintain your health and the well-being of your baby.
Things You'll Need
- Mat
- Stability ball
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