According to the American College of Sports Medicine, those exercises that engage the deeper muscles in the abdomen are most effective for getting a flat tummy. The deeper abdominal muscles provide support for the surface muscles that eventually lead to the six-pack appearance of the stomach. Pilates and other mat exercises should be included in any abdominal workouts to achieve a long-lasting and healthier physique. Additionally, toned internal muscles provide more effective back support, leading to fewer back injuries and easier movement overall.
Step 1
Increase the effectiveness of your crunches by performing the double leg stretch taught in Pilates training. Start by lying on your back on a mat with your legs outstretched and your hands behind your head. As you raise your shoulders and head like you do for a crunch, lift your legs at the same time.
Step 2
Hold your legs up to about a 45-degree angle to the floor for a couple seconds and keep your head raised. Lower your legs slowly and raise them again. Repeat 10 times. You will effectively work the internal abdominal muscles with double leg stretch repetitions to prepare your core for traditional crunches.
Step 3
Follow up the Pilates move with basic crunches to solidify the outer layers of muscle that are more apparent. While still lying on the floor, bend your knees and put your feet flat on the floor. Cross your arms in front of your chest and raise your head and shoulders. Lower your upper body and repeat 20 or 30 times.
Step 4
Complete your abdominal floor exercise with the Hundred, a Pilates move hailed by the American College of Sports Medicine as an effective internal workout for a flat tummy. Continue lying on your back and place your arms straight out along your sides. Raise your head and shoulders and lift your legs straight up so that the soles of your feet are facing the ceiling. Lower your legs halfway down and hold them in a 45-degree angle. Press your stomach into the floor and move your arms up and down in a flapping motion 100 times. You will feel the tension and the muscle toning during this exercise. Continue to breathe deeply while doing the Hundred.
Tips and Warnings
- While working to flatten your tummy, consider reducing your caloric intake to lose fat that covers the muscles you are working. According to the Mayo Clinic, exercise alone will not reduce the amount of fat in your abdominal region.
- Stabilizing your feet under a piece of furniture or with a training buddy may inadvertently reduce the effectiveness of your abdominal workouts. According to the Mayo Clinic, holding your feet while performing crunches engages the hip muscles and decreases the ab muscle isolation that you want to flatten your stomach.
Things You'll Need
- Mat
References
- American College of Sports Medicine: Pilates and Yoga News
- Flat Stomach Exercises: Use Pilates Exercises to Flatten Your Stomach
- Best Abs Exercises: Get Flat Abs Using the Best Pilates Abdominal Exercise Workouts
- Mayo Clinic: Can wearing a girdle help tighten stomach muscles?
- Mayo Clinic: During sit-ups I stabilize my feet by placing them under the edge of the sofa. Am I using the proper technique?
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