You don't have to go to a gym to get flat abs. Many core exercises exist that can be done easily in the comfort of your own home. According to internationally known IDEA Fit author and presenter Chalene Johnson, "The popularity of core training has led to the misconception that to get results you need to use equipment. In fact, there are a number of moves that will dramatically increase core strength without equipment---all you need are your body and sound instruction." By following a few simple exercises at home, you will get flat abs easily.
Achieving Flat Abs
Step 1
Do standing single-leg rows. Stand with one knee lifted and begin a rowing motion with your arms as if you were rowing a canoe. After one minute of rowing, switch legs. According to Johnson, "Many core exercises are performed in the supine position. Yet functionally, we need core muscles to support us in a standing position."
Step 2
Do vertical-leg crunches. Lie on your back with your legs straight up and feet flexed and together. Lift your arms overhead and reach for your toes as your shoulder blades lift off the floor. If your neck feels strained, gently support your head with one or both hands.
In an American Council on Exercise--sponsored study performed by Jennifer Davis, MA, and Peter Francis, PhD, the vertical-leg crunch was deemed one of the most effective core abdominal exercises.
Step 3
Practice plank position when you wake up and before you get into bed. Start by lying on your stomach on a mat with your hands flat on the floor and elbows close to your sides and in line with your shoulders. Extend your legs and flex your toes to support your body weight. Slowly lift yourself off the mat while contracting your legs and core abdominal muscles to keep your body stiff. Avoid bending the knees, hiking your hips up, arching or letting your lower back sag. Hold for as long as you can while breathing, then slowly bend the knees and return to the starting position.
Step 4
Engage in cardiovascular exercise daily. While strengthening the core is extremely important, if you don't burn the layer of fat in front of the abdominal muscles, they will not appear toned. Exercises such as walking, running, hiking, swimming or other aerobic activity for at least 30 minutes a day, five to seven days a week will not only help to strengthen the core, but will also keep weight in control and increase heart health.
Step 5
Practice good posture. Sit up tall with your shoulders back and your stomach muscles pulled tight. Work your posture muscles by standing with your feet, buttocks, shoulders and head against a wall, and pull your shoulders back to the wall for five to 10 seconds. Relax and repeat for 10 repetitions.
By developing your posture muscles, you will not only appear to be thinner, but will strengthen your core and protect your back from injury.
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