It's tough to keep track of the amount of gadgets and equipment marketed to flatten your abdomen. However, you don't necessarily need expensive devices to get the job done. A 2001 study conducted by the Biomechanics Lab at San Diego State University analyzed the effectiveness of 13 common abdominal exercises. It revealed that the top exercise to flatten or tone abs requires only your body, no equipment.
The Bicycle Maneuver
According to the team of researchers, the bicycle maneuver was the best overall exercise to tone your abdominal muscles. It's the best at generating activity in the rectus abdominus muscles and second-best at working your obliques. The only drawback is that it generated more activity in the hip flexors than another ab-flattening exercise --- the crunch performed on an exercise ball. Activity in the hip flexors indicates that your body is using muscles other than the abdominals to perform the exercise.
Technique
To perform the bicycle maneuver, begin by lying down on the floor with your knees bent and your feet on the ground. Place your hands behind your ears. Using a cycling motion, bring your right knee toward your left elbow -- your left leg should be outstretched. Then switch and bring your left knee toward your right elbow. Your shoulders will be slightly off the ground as you bring your knees to your elbows. Repeat 10 to 12 times. Keep your lower back flat on the floor, and keep your movement slow and smooth. Also, keep breathing throughout the exercise.
Considerations
A spot-training exercise such as the bicycle maneuver won't be enough to flatten your tummy if you're carrying excess abdominal fat. To reveal those hard abs, you still need to do aerobic and strength training exercises regularly to burn excess fat and increase your metabolism to keep fat off. Do aerobic exercise such as walking, cycling, inline skating, or stair-climbing for between 30 and 60 minutes most days of the week.
Precautions
Before starting an exercise program, get a medical check-up if you haven't had one in a while or if you have a medical condition. Abdominal exercises can be stressful on your lower back, so make sure you're following the proper technique. Do not try to increase the repetitions or sets too quickly. Once you can easily complete one set of 10 to 15 repetitions, add a second set.
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