For many, cardiovascular exercising isn't enough to shave pounds from the midsection. Isolating the abdominal and oblique muscles through specific strength exercises is perhaps the best way to flatten your stomach. Not only will these exercises help you lose weight but they will also tone your midsection and improve your overall health. Speak with your doctor before beginning any type of exercise regimen.
Abdominal Hold
Sit on the edge of a sturdy, four-legged chair. Keep your back straight and head up. Plant your hands on the front edge of the chair. Engage your core muscles and lift your toes a few inches off the floor. Now lift your body off the chair. Try to avoid any swinging or rocking by using your core to stabilize your body. Hold this position for at least five seconds, or as long as you can. Lower your body and rest for 15 seconds. Repeat and do the exercise for at least 60 seconds.
The Hundred
Lie flat on an exercise mat with your arms at your sides, palms facing down. Begin by slightly raising your head, tucking your chin into your chest, and lifting your shoulders off the mat. Lift your legs above your head's height, keeping them straight with only a slight bend at the knees. Elevate your arms and position them next to your hips. With palms facing down, vigorously pump your arms up and down within a 6-inch range. Press your lower back into the mat and squeeze your abdominals. Inhale for five pumps, then exhale for five pumps. Perform 100 total pumps, rest for 30 seconds, then repeat three to five times.
Squat Thrust with Twist
With feet shoulder-width apart and legs straight, bring your arms up to shoulder height in front of you. Squat down until your legs form a 90-degree angle, or as close to 90 degrees as possible. As you are squatting, slowly rotate your upper body to the left and exhale. Return to your starting position and inhale, then squat and rotate to the left. Keep your knees above your toes as you squat, placing your body weight on top of your heels. Rotate only your upper body and not your knees. Do two to three sets of eight to 10 repetitions.
Crunches
Lie flat on an exercise mat with your legs at a 90-degree angle. Keep your feet planted firmly on the mat. Place your hands behind your head for slight support but do not use them to pull your head at any point during the exercise. Press your lower back into the mat and squeeze your abdominals hard to lift your shoulders 4 to 6 inches off the mat. Exhale and hold for one count at the top of the movement, then release and return to your starting position as you inhale. Perform three sets of 20 to 25 repetitions.
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