It can be a challenge to find the right combination of exercises to help you achieve a flatter stomach. Developing the muscles in the midsection requires activating each muscle in the area. Perform a blend of exercises that work your abs and core to give your stomach a flatter appearance.
Seated Bicycles
Seated bicycles target the lower abs while engaging your core for stability. Begin seated with your knees bent and hands beside your hips. Elevate your feet about 6 inches off the ground. Bring your right knee in toward your chest while extending your left leg. Circle your legs in a pedaling motion and bring your left knee into your chest with the right leg extended. Repeat the motion. Alternate legs for four sets of 25 repetitions.
Jackknife Situps
Jackknife situps work the upper and lower abs simultaneously. Lie on your back with your arms overhead and legs extended. Lift your torso off the ground and reach your arms forward, while bringing your knees in toward your chest. Lower yourself and return to the starting position. Repeat for four sets of 25 reps.
Bent-Knee Planks
Bent-knee planks recruit the core muscles, including the abs, obliques and lower back to balance the body. Start in a pushup position and lower your body onto your elbows. Slowly lower your knees and tap them on the ground. Straighten your legs and return to the starting position. Repeat the exercise for 60 seconds. Perform four 60-second sets.
Russian Twists
Russian twists target the obliques while activating the core. Begin seated with your knees bent and feet on the floor. Extend your arms to chest level and clasp your hands together. Lean back until your torso is angled at 45 degrees. Tighten your abs and twist your arms to the right side of your body. Repeat the motion on the opposite side. Continue alternating sides for four sets of 25 repetitions.
References
- BodyBuilding: How to Get a Six-Pack
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
Member Comments