Achieving a flat, strong and toned stomach is within reach if you dedicate yourself to exercising consistently. A well-designed exercise program for your stomach includes aerobic activities to help you burn calories, as well as resistance exercises focusing on your abdominal muscles that surround your stomach. Perform these exercises three times per week on non-consecutive days initially, and gradually work up to five days or more per week.
Step 1
Perform aerobic exercises for 30 minutes or more per day. Activities may include aerobics classes, basketball, cycling, jogging, tennis and walking. Mix up the exercises often to keep from getting bored.
Step 2
Lie on your back with your feet close together and about 6 inches off the ground. Lift your left leg about 6 more inches and lower it back down, and then lift your right leg and lower it back down. Continue alternating like this for 20 to 30 seconds.
Step 3
Get on your hands and knees with both about shoulder width apart. Move your left hand and knee forward at the same time, followed by your right hand and knee. Continue alternating sides until you have crawled about 10 yards. Perform three reps.
Step 4
Lie on your back with your knees bent and feet on the ground. Place your hands behind your head with your elbows directed upward. Perform a crunch, lifting your shoulders about 6 inches off the ground and hold.
Elevate your feet so your knees move toward your elbows. Alternately extend your legs horizontally, keeping your feet off the floor, and flex them back to the starting position, similar to a bicycle pedaling motion. Twist your body side to side while you pedal your legs.
Step 5
Lie on your belly with your hands below your shoulders. Perform a push-up, leaving your toes on the ground, and hold. Lift your left foot slightly and draw your knee toward your chest as far as possible without turning your body. Then extend your left leg back to the starting position and draw your right knee toward your chest at the same time. Continue alternating legs for three sets of 10 to 20 seconds each.
Step 6
Stand upright with your feet spread slightly. March forward for 10 yards, lifting your knees toward your chest as high as possible with each step. Move your chest toward your knee also with each step to squeeze your abdomen. Perform three reps.
Step 7
Kneel on your left knee and place your right foot flat on the ground with your knee bent to 90 degrees. Hold a medicine ball, or other weighted object, over your right knee with your arms extended. Lower the medicine ball diagonally to the left, keeping your chest facing forward. Stop when the ball is near your left hip and reverse back to the starting position. Perform 10 reps and then repeat the exercise with your right knee.
Tips and Warnings
- Eat a well-balanced diet consisting of no more calories than you need on a daily basis to help you achieve a flat stomach.
Things You'll Need
- Medicine ball
References
- "Medicine and Science in Sports and Exercise"; Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults; American College of Sports Medicine; 2009
- American Council on Exercise: Bear Crawl
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
- American Council on Exercise: Half-Kneeling Wood Chop
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