Flat, sculpted abs are not only physically appealing, but also a sign of health. A flat, flab-free belly reduces the risk of cardiovascular disease, diabetes and some cancers. But obtaining flat abs isn't just about crunches. It involves a healthy, low-fat diet to prevent and reduce fat build-up, plus cardiovascular and abdominal exercises to burn fat and sculpt the abs.
Cardiovascular Workouts
Cardiovascular exercise is crucial to burning the fat prone to gather in the belly area. To maximize your cardio workout, do activities that also engage the core. Exercises that involve bending, twisting or the entire body use core muscles to help stabilize and support the body. Trail running, hiking, swimming, rowing and kickboxing all provide a cardiovascular workout with additional work to the abs.
Bicycles
In a study by the American Council on Exercise, the bicycle was ranked No. 1 in toning the rectus abdominus and No. 2 for obliques. Lie prone on the floor with both knees up. Put your hands behind your head to support your head and neck. Pedal your feet by extending one leg out parallel to the floor while simultaneously pulling the other knee in. At the same time, lift your head and shoulders, twisting your body to touch your elbow to the opposite knee. Don't pull on your head as you twist and lift. Instead let your abs do the work. If you can't keep your lower back on the floor or you have back pain, pedal your feet toward the ceiling.
Planks
Planks are one of the best total body toning exercises. They not only help flatten abs, but also strengthen the back, chest and glutes. The basic plank is a push-up position that is held for 15 to 60 seconds. Your hands should be directly under your shoulders, and your body should be straight from your shoulders to your feet. Don't let your bottom poke up or your belly sag to the floor. To modify the exercise, you can drop your knees to the floor, keeping your body straight from your shoulders to your knees. There are many variations of planks, including forearm planks, which are like the basic plank, but your forearms are on the floor with your shoulders over your elbows. Side planks are done on one hand or forearm on the floor, with the body turned sideways. In side planks, the hips should be stacked, and your body should be straight from your shoulders to your feet.
Stability Ball
Sitting or lying on the stability ball automatically engages core muscles. While the basic crunch isn't effective, a crunch on the ball ranked the third-best crunch exercise with the American Council on Exercise, or ACE. Sit on the ball with your feet on the floor. Slowly walk your feet forward until your lower back is on the ball. Carefully lie back on the ball until your torso is parallel to the floor. Don't allow your back to arch over the ball. You can put your arms behind your head to support your neck. Keep your elbows winged out, and don't pull your head with your hands. Contracting the abs, lift your head and shoulders up about 45 degrees, then release down. If you feel you might fall off the ball, widen your feet. Or for greater challenge and increased core work, move your feet closer together.
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