The abdominal muscles consist of the rectus abdominis and obliques, which are found on the sides of your abdomen. When it comes to flattening these muscles, you are actually toning them. The flattening part has to do with losing the fat that covers them up. As you lose this fat and perform ab exercises, you will create more definition and a leaner midsection. Easy exercise moves to accomplish this feat only require basic fitness skills.
Step 1
Walk to lose the fat over your abs. Walking is one of the easiest forms of cardio and you can do it anywhere, even in place. Start your workouts with a five-minute light warm-up, then alternate your speed back and forth from a high to low pace for the rest of your workout. This is called interval training, which according to the Mayo Clinic, boosts your caloric expenditure. Walk for 30 to 45 minutes, three to four days a week.
Step 2
Lie face-up on the floor to do knee pull-ins for your lower abs. Place your arms at your sides and extend your legs out straight. Keep your upper body still as you lift your legs and tuck your knees into your chest. Hold for a full second, extend your legs back out until your heels are right above the ground. Repeat 12 to 15 times.
Step 3
Stand with your feet shoulder-width apart to do side bends for your obliques. Raise your right arm straight in the air above you and place your left arm at your side. Keep your lower body still as you bend laterally to your left side. Bend back to an upright position. Repeat 12 to 15 times and switch sides.
Step 4
Perform a set of side crunches to target your obliques. Lie on your back, bend your knees and place your feet flat on the floor. Place your hands on the sides of your head and lower your legs to the floor on your right side.
Lift your torso off the floor and forward and squeeze your obliques for a second. Lower yourself down slowly, repeat 12 to 15 times and switch sides. Keep your shoulders square to your hips when you rise up.
Step 5
Rest the backs of your lower legs on a bench or chair to do crunches. Lie flat on your back on the floor, place your hands on the sides of your head and bend your knees. Lift your torso off the floor and forward and squeeze your abs forcefully for a full second. Lower yourself back down slowly and repeat 12 to 15 times.
Step 6
Execute a plank pose without moving your body repetitively. Lie on your stomach with your legs together behind you and your hands directly under your shoulders. Push yourself up from the floor until your arms are fully extended and lift your hips in the air to form a straight diagonal line from your shoulders to your heels.
Feel your abs contracting to achieve this position and hold for 30 to 45 seconds. Place your forearms on the floor if the straight arm plank is too challenging.
Tips and Warnings
- Other than planks, aim for 12 to 15 repetitions for each of these exercises.
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