Exercise plans to flatten your stomach must target the three major muscles of the abdomen: the obliques, transverse abdominis and rectus abdominis. To optimize your results, the University of New Mexico recommends choosing five to 10 different workouts that combine lateral flexion, rotation and spinal flexion exercises. When performing these exercises, always vary the sequence, resistance, tempo, position, repetition and sets. This will prevent your body from becoming sensitized to the routine and will keep the abdominal workout effective and challenging.
Cable Pulldown
A cable pulldown is an abdominal workout that targets your traverse abdominis. The transverse abdominis are the deepest layer of the abdominal muscles and are not directly involved in the joint or trunk movement. They run horizontally, or transverse the plane of the body. To perform this exercise, you will need an overhead cable pulley, weights and a rope handle. First, ensure that the rope handle is attached to a weighted, overhead cable pulley. Kneel on the floor, facing away from the machine, ensuring that your upper body is completely erect. Pull the handle down over your traps, contracting and pulling your torso with each movement. Return the handle until your arms and shoulders are full extended. Repeat as desired.
Bicycle Crunches
According to the American Council on Exercise, a study conducted by the Biomechanics lab at San Diego State University found bicycle crunches to be the most effective abdominal workout. Bicycle crunches generate 248 percent muscle activity in the rectus abdominis, the vertical muscles in the core of your stomach, and 290 percent muscle activity in the obliques. To perform a bicycle crunch, lie on the floor, ensuring that your lower back is pressing against the floor. Place your hands behind your head and lift your shoulders. Straighten your legs out and lift them from the floor. Bend your left knee to a 45 degree angle and start a slow bicycle motion by touching your right elbow to your left knee. In the next motion, straighten your left leg and bend your right knee to a 45 degree angle, touch your left elbow to your right knee. Repeat this rotation as desired.
Pike Kick
The pike kick is an abdominal workout that targets the three major muscles of the stomach. To execute this workout, enter into a wide stance with a your arms resting on your torso. Kick your left leg up, keeping it as straight as possible, and then bring your left hand toward your left leg. Switch sides and perform the same motion. Be sure to contract your abdominal muscles while kicking your legs and extending your arms forward. Keep your abs tight and ensure that the power generating your kicks is coming from your abdominal muscles. Repeat as desired.
Double Arm Reach
The double arm reach is an abdominal workout that target the three major muscles of the stomach. The extension of the arms and lowering of the hips with into a plie squat tones the abs, obliques and legs. To perform this workout, enter into a wide stance and extend your hands in front of your body. Clasp your hands and enter into a plie squat by bending your knees as you lower your hips and body toward the floor. While lowering your body, keep your back and hips straight and contract your abdominal muscles. As you raise your hips from the squat, move your hands above your head to the right side of the body, remembering to contract your abdominal muscles. Repeat as a desired.
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