Exercises For A Flatter, Tighter Stomach

Ab exercises do not get you a flat stomach. However, doing full-body exercises will help you burn more calories and improve muscle definition in your abs. You will also need a balanced diet to help you lose body fat and build muscles. Robert dos Remedios, director of speed, strength and conditioning at College of the Canyons in Santa Clarita, California, suggests that you do interval training to burn the largest of amount of calories in the shortest amount of time. Interval training involves short periods of high-intensity exercise with brief rest periods between.

Kneeling Chop and Lift

These two exercises strengthen your abdominal, shoulder and hip stability to strengthen your body and minimize injury. The chop requires moving across your body from a high position to a low position, while the lift is just the opposite movement pattern. You can use a cable column machine for these exercises. Do each exercise for eight to 10 reps per side.

For the chop, set the height of the handle of the cable column machine to the highest setting, and grab it with both hands. Kneel about two or three feet away from the machine on both legs so that the left side of your body is facing the handle. Pull the handle toward your heart, and push it down toward your right hip by extending your arms. Reverse the movement gradually, and repeat the movement.

For the lift, bring the handle down to the lowest height setting. Kneel in the same position as the chop, and grab the handle with both hands. Pull it up toward your heart, and press it diagonally up and across your body. Reverse the movement gradually, and repeat the movement. Gray Cook, founder of Functional Movement Systems in Danville, Virginia, recommends that you do the chop and lift before you do other exercises to get your core prepared.

Kettlebell Front Swings

Kettlebell swings engage your hip and abdominal muscles to produce and control the swings. This exercise trains your entire body, and teaches you to transfer force from your lower body to your upper body.

Stand with your legs shoulder-distance apart, and hold a kettlebell with both hands in an overhand grip. Bend your legs, and push against the ground with them while you swing the kettlebell up in front of you. Swing it back down between your legs, and immediately swing it back up. Bend forward at your hips as you swing, but do not round your back. Exhale when you swing down, and inhale when you swing up. Do this for 30 seconds for three sets.

Medicine Ball Soccer Throw

This exercise requires a medicine ball that bounces. It engages your abdominal and deep back muscles to stabilize your torso, while your legs and hips produce the initial power to throw the ball. Stand about 15 to 20 feet away from a wall, and hold a two or four-pound medicine ball over your head. Take two quick strides forward, and throw the ball against the wall at the final step. Let it bounce once on the ground, catch it and repeat the drill as fast as you can. Do not round your back during this exercise. Do this exercise for 30 to 45 seconds for three to four sets.