There are three major muscles in the abdomen: the transversus abdominis, rectus abdominis and obliques. According to the textbook "Essentials of Anatomy and Physiology," the transversus abdominis runs from sternum to pubic bone, the rectus abdominis runs laterally across the waistline and the obliques, or love handles, are located along either side of the torso. Effective workouts for a flat stomach work these muscles together for maximum calorie- and fat-burning.
Pike Kick
Standing pike kicks are designed to work the three abdominal muscles together and can be done as part of an overall abdominal exercise routine. Begin standing with your feet hip-width apart and your arms resting alongside your torso. Engaging your abdominal muscles, kick your right leg up, keeping your leg as straight as possible. At the same time, bring your right hand down to meet your right foot in front of your chest. Switch to the other side, kicking your left leg and bringing your left hand to touch your left foot. "The key is to make sure your abs are tight the entire time," certified personal trainer Rita Coutu explains, "and the movement is coming from the contraction of your stomach muscles rather than the momentum of your arms and legs."
Mountain Climbers
Mountain climbers are an exercise that target the deepest layer of abdominal muscles as well as the superficial muscles. In addition to strengthening and toning your stomach, they also work the arms and legs and challenge the heart and lungs by raising your heart rate. Begin on all fours and slowly extend your legs back about halfway between all-fours and a full push-up position. From here, alternate between pulling your right then left knee in toward your chest, always keeping one foot off the ground. The faster your knees come into your chest, the more your abdominals will need to work to keep your hips from rising towards the sky, and the more your shoulders and arms work to keep your upper body stable. "It's almost like you're climbing a ladder that's on the ground," said Coutu. "Aim to move your feet as fast as possible and after about 30 seconds, you'll feel your pulse racing and your stomach engaged."
Reverse Stability Ball Crunch
Using a large stability ball immediately engages all of your stomach muscles and adds more intensity to most exercises. Begin kneeling on the ground with the ball in front of you. Drape your torso over the ball and walk your hands out in front of you until you are in a plank position with your feet balancing on the ball under your ankles. Engaging your abs, pull both of your knees in towards your chest, lifting your hips up in the process, and then roll the ball back out until you're back in plank position. "This is an awesome move to get your stomach fired up and to really help blast fat from the stomach," said Coutu.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon,Tina Sanders; 2007
- Rita Coutu; ACE-certified personal trainer; Gold's Gym, Nashua, NH
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