If you find that your stomach is sticking out more after starting an exercise program, it's possible you're not training properly, or you have weak lower back and buttock muscles. Additionally, simply performing endless crunches or situps will not help tone your core muscles and flatten your tummy. According to personal trainer Rhonda Anderson in an article for her website, Fit and Well, you need to work each of the three layers of abdominal muscles to achieve a flatter stomach.
Crunches on Ball
Performing crunches on an exercise or fitness ball will work the outer layer of your stomach muscles, according to Anderson. Sit on an exercise ball with your feet flat on the floor. Bend your knees and walk your feet forward until the ball is supporting your lower back, and you are lying at a 45-degree angle to the floor. Interlace your fingers behind your head and crunch your body up by contracting your abdominal muscles. Lower your body back down with control.
The Hundred
Pilates core exercises work the deep layer of abdominal muscles. The Hundred is an effective abdominal strengthener and toner, and is one of the most beneficial exercises for flattening your tummy, according to Gaiam Life. Lie on your back with your arms by your sides. Lift your shoulders, torso and legs a few inches off the floor by engaging your core muscles. Extend your arms out straight by your sides, raising them slightly off the floor. Begin pumping your arms up and down, using a range of motion of about five inches. Inhale for five pumps, then exhale for five pumps. Perform this exercise until you reach a count of a hundred.
Bicycle Crunches
Bicycle crunches target all of your abdominal muscles and are particularly beneficial for the oblique muscles, located on the sides of your waist, according to personal trainer Charles Innis on his website All-About-Abs. Lie on your back with your knees bent and raised off the floor at a 45-degree angle. Interlace your fingers behind your head and curl your shoulders and upper back off the floor. Rotate to the right, bringing your right knee into your body as you reach your left elbow to the right knee. Repeat on the opposite side.
Abdominal Vacuums
According to "Ebony" magazine, abdominal vacuums might be the most beneficial exercise for shrinking your waistline. To perform this exercise, get on all fours, lining your arms up with your shoulders and your knees with your hips. Exhale all of the air out of your chest and belly, then contract your abdominal muscles as you try to bring your belly button in to your spine. Hold for 10 seconds, then release and repeat.
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