Flat abs are the dream of every exerciser. But that doesn't mean you should jump right into an advanced program. The best way to get flat abs is to start slow with ab exercises and build up to more difficult ones, while also modifying your diet and doing some cardio too.
Abdominal Vacuum
The abdominal vacuum teaches you to isolate and strengthen the transverse abdominus, or TA muscle. Performing this exercise makes it possible to use this muscle effectively during other ab exercises. The TA muscle stretches across your abdomen like a corset to compress the contents of your abdomen. Simply pull your abs in as if to touch your belly button to your lumbar spine to do a stomach vacuum.
Plank
The plank is a beginner exercise that works all your ab muscles isometrically. It also strengthens the lower back and neck, which is important for ab training to avoid injury. To perform a plank, simply hold a push-up position. As an alternative, place your forearms on the ground.
Floor Crunches
Regular old floor crunches work the rectus abdominus, or RA, and oblique ab muscles. These are an appropriate place for a beginner needing to develop strength in the RA and obliques. There are also more advanced variations you can do after you've mastered the floor crunch. Simply lie on your back with your knees bent and hands supporting your neck. Curl your upper body toward the ceiling.
Long-Lever Crunches
Long-lever crunches are a progression from the floor crunch that increase ab work by a small, reasonable amount. Perform this crunch the same way as the floor crunch except with your arms extended straight above your head, palms facing the ceiling. Keep the arms in line with the neck at all times.
Stability Ball and Mini Ball Crunches
Stability balls, also known as exercise or Swiss balls, increase the work to core during exercises because they move, making your muscles work more so that you don't fall off. Stability ball crunches results in more muscle activity than floor crunches. A mini ball or Bender ball increases the work to the abs as well. It also increases the range of motion of the torso. To perform either exercise, lie face up with the ball under your lower back. The head rests on the ground with a mini ball and drapes over the ball with a larger stability ball. Perform the crunch with the hands supporting the neck or across your chest.
Hanging Leg Raises
Hanging leg raises and bicycle crunches won the top spots on most effective ab exercises in a study published by "ACE Fitness Matters." Hanging leg raises in the study were done on a Captain's Chair. Hanging from a pull-up bar, rings or Roman Chair work as well. Simply begin with the legs hanging straight and then bend the knees and lift them to waist height.
Bicycle Crunches
Bicycle crunches are not really crunches at all. This exercise is more like pedaling a bicycle while lying down and twisting your torso too. Lie on your back with your shoulders and head crunched off the floor and the knees bent into your chest to begin. Alternatively bring your left shoulder to your right knee as you straighten your left leg, and vice versa.
Calorie Restriction
A change in diet to eliminate excess calories helps you lose weight all over, including the abs. Since the amount of calories each person needs is different and how much they can spare is also different, your best bet is to talk with a dietician or your doctor for advice on meal plans or counting calories. Programs such as Jenny Craig, LA Weight Loss and Weight Watchers are other options with support groups and staff.
Cardio
Cardio exercise doesn't target the abdomen specifically, but it burns up calories so you'll lose belly fat along with body fat in general. Perform a minimum of two-and-a-half hours of cardio such as brisk walking each week in increments of no less than 10 minutes at a time.
References
- "ACE Fitness Matters": New Study Puts the Crunch on Ineffective Ab Exercises (pdf)
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
- American Council on Exercise: Front Plank
- American Council on Exercise: Bent-Knee Crunches
- "The Journal of Applied Research": Core Muscle Activity During Exercise on a Mini Stability Ball Compared With Abdominal Crunches on the Floor and on a Swiss Ball (pdf)
- MedLine Plus: Exercise and Weight Loss
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