Obtaining a flat stomach requires more than crunches, planks and bicycle core-touch exercises. While these exercises will tone and build core muscles, the muscles will not show if there is a layer of fat over the muscles. Getting rid of excess abdominal fat involves reducing calories and burning calories through exercise to create a calorie deficiency. However, when the fat is lost, core exercises will tone and create a flatter stomach.
Anchored Cradle
Lie on your back in front of a stable object to hold onto. You may use a chair or a workout partner's legs. Raise your legs and bend your knees to a 90-degree angle. With your knees bent, lift your hips off the ground. Pull your knees above your chest before returning to the starting position. Pull your belly button in toward your spine throughout the exercise.
Crunches with Elevated Feet
Lie on your back with feet extended. Raise your legs about 6 to 8 inches off the floor, and stretch them out to the sides as far as possible. Knees may be slightly bent. Extend your arms straight out between your knees. Lift head and shoulders off the ground while contracting your abs. Hold for three to five seconds. Return shoulders to the ground and repeat crunches.
Knee Touches
Lie on your back with knees bent, feet flat on the ground. Extend your left leg straight out. Place your right hand over your chest while extending your left arm forward. Crunch up, bringing the palm of your left hand on top of your right knee. Your shoulders should rise a few inches off the ground. Tap the top of your right knee and lower your shoulders back down. Repeat 15 times before switching sides.
Plank
Lie face down on the floor with elbows bent and forearms touching the floor under your chest. Raise your body onto your forearms and toes. Keep your body aligned straight. Contract your ab muscles to tilt the pelvis and prevent your hips from sagging. Hold this position for as long as you can without losing your body alignment. Focus on contracting your abs throughout the pose.
Knee Tuck-ins
Lie on your back with legs extended straight out 6 to 8 inches off the floor. Place arms by your side for stability. Bend at your knees and bring both knees toward your chest. Slowly extend your legs back out. Contract your abs through the exercise. Repeat 15 repetitions.
References
- "Athletic Abs"; Scott Cole and Tom Seabourne; 2003
- Fitness Magazine: Core Exercises: Plank
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