A flat midsection may be your goal, but the thought of hundreds of sit-ups makes it seem like a lofty dream. One single exercise won't tighten a flabby stomach into washboard abs. A healthy diet combined with cardiovascular exercise helps reduce the fat in the stomach area. Tummy-flattening exercises tone the muscles for a flatter look as the fat disappears.
Crunch Variations
The crunch move is a common abdominal exercise aimed at creating a flatter midsection. The basic crunch begins in the same position as a sit-up, lying flat on the floor with the knees bent and hands near the ears. Lift your shoulders off the ground using the abdominal muscles to pull them up.
Variations to the basic crunch work additional abdominal muscles for a more effective flat-stomach workout. AskTheTrainer.com recommends bicycle crunches and pike crunches. To perform the bicycle crunch, raise one leg off the floor a few inches, extending it straight out. Bend the other leg to a 90-degree angle. Raise your shoulders off the floor and rotate your upper body, moving the opposite shoulder toward the leg that is at 90 degrees. Repeat with the opposite leg.
Pike crunches are also known as V-ups or a jackknife. Perform the ab move by raising your shoulders and legs off the ground to move your body into a "V" shape. Lower your body slowly down onto the floor, using the abs to control your body.
Balance Ball
A balance ball, also known as a stability, fitness or exercise ball, resembles a large beach ball but is durable enough to sit on. The simple exercise tool allows you to work the abs with exercises including the crunch. Sit on the balance ball. With feet hip-width apart, lean back while tightening your abs. Hold the position for a count of three; return to an upright position.
To perform the bridge, place both legs on top of the fitness ball while lying on your back. Lift your hips off the floor to create a bridge. Hold the position for a count of three before returning back to the floor. MayoClinic.com recommends raising one leg off the ball while your hips are in the air for an additional challenge. Alternate your legs, lifting one at a time.
Plank
The plank position strengthens the core muscles, which help you achieve a flatter tummy. To perform a basic plank, place your forearms on the floor so they are below your head and chest. Raise your body off the ground, balancing your weight between the forearms and the toes. Your body should be relatively flat, with your abs tightened.
AskTheTrainer.com suggests adding a balance ball to make the plank more advanced. Place the forearm and elbow area against the balance ball, with the toes on the ground and the body in a straight line.
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