If you want to get flat abs, you can achieve lasting results with a full-body workout routine. Cardio exercise can help you burn calories and strip away fat that covers your abs, while ab workouts will tone and strengthen your ab muscles, giving you a defined, chiseled look. There are a variety of ab workouts that strengthen different muscles in your midsection.
Abs 101
The abs include four muscles: the rectus abdominis, the most prominent muscle, which runs from your rib cage to pubic bone; internal and external obliques, which run from your ribs to your hips along the front of your torso; and transversus abdominis, the deepest ab muscle, which runs horizontally across your torso. A comprehensive ab workout targets all of your ab muscles.
Crunches
Crunches are a popular ab exercise that target the rectus abdominis and the transversus abdominis muscles. To perform a crunch, lie flat on your back with your knees bent at about a 45-degree angle. Place your hands behind your head. Slowly lift your upper body up toward the ceiling, using your ab muscles and exhaling. Inhale and bring your body back down to the floor. Do not strain your neck or use your neck muscles. Keep your head and neck relaxed and resting on your hands throughout the exercise. Do three sets of 25 crunches.
Oblique Crunches
Oblique crunches work the internal and external oblique muscles. To perform an oblique crunch, lie on your back in crunch position, with your knees bent and feet resting on the floor. Place your hands by your sides with your arms straight. Lift your shoulders off the mat so your upper body is a few inches off the floor. Slowly reach with one hand toward your same-side foot. Your neck should remain in a neutral position. Alternate sides for a total of two sets of 25 on each side.
Leg Lifts
Leg lifts strengthen your lower ab muscles, including the lower part of the rectus abdominis and transversus abdominis. To perform leg lifts, begin by lying flat on your back with your legs straight and arms by your sides. Slowly exhale and lift your legs two to three inches above the ground. Hold for a count of 15 to 20 seconds, continuing to breathe. Slowly release your ab muscles, allowing your legs to return to rest on the floor. Repeat the exercise for a total of three sets of 25.
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