How To Get A Flat & Toned Stomach

Traditional sit-ups alone will not flatten and tone your stomach. You need to strengthen your deep lower abdominals and reduce the fat that covers them. These goals can require some changes to your lifestyle, such as eating healthy foods in moderation and getting aerobic exercise on a regular basis. According to the Mayo Clinic, changing habits for long-term weight loss requires a commitment that takes considerable physical and mental energy. Have patience and get support from your peers and add moves to your workout to strengthen your transversus abdominis --- your lower stomach muscles.

Step 1

Lie on your back with your knees bent and your feet on the mat to learn to engage your transversus abdominis. Picture a line running from the top of your pubic bone to your navel. Exhale and squeeze your muscles at the base of the line up to the top, drawing your abdomen down toward your spine and up toward your ribs. Imagine a heavy book pressing your lower torso down. Do not suck in your stomach and hold your breath. Feel the sides of your waistline press inward. Breathe into your lower lungs. Keep your transversus abdominis engaged throughout all the exercises.

Step 2

With your transversus abdominis drawn in, extend your straight legs toward the ceiling. Turn your toes out and keep your heels and knees pressed together. Put your hands behind your head, with your elbows extended wide. Lift your head and shoulders off the mat using your upper abdominals, not your neck muscles. Lower your straight legs about six inches, to challenge your abdominals. Keep your lower back in neutral posture. Lift the legs back to the starting position, keeping your tailbone on the mat. Use your abdominals to hold your torso steady. Relax your chest. Keep your head and shoulders lifted throughout. Do eight repetitions.

Step 3

Keep your hands behind your head and your lower abdominals engaged. Hold your head and shoulders off the mat. Bring one knee into your chest as you extend the other leg long, with your toe turned out. Lift the opposite shoulder to the knee. Switch sides, lifting your other shoulder to your opposite knee while your free leg extends. Maintain a long neck, without pressing your chin to your chest. Breathe into your lower lungs. For optimum results and to protect your back, use your abdominals to hold your torso completely still. Do not rock from side to side.

Tips and Warnings

Note in your daily routine whether your lower stomach muscles are engaged or not. While sitting, standing or walking, you can activate your transversus abdominis to relieve strain on your lower back and to flatten your stomach.
Before starting a new exercise program, consult a doctor. If you feel sharp pain, stop the exercise.