For most people, the quest to obtain flat abs requires a commitment over a long period of time. However, you can begin to notice results right away if you follow some guidelines and perform a few specific exercises to shape and tone your abs quickly.
Roll Backs
While lying on your back, place your bent knees perpendicular to your body and then lift your butt off the floor. This should make you roll backwards onto your shoulder blades. Roll your body back down to your tailbone but don't let your butt hit the ground. Keep your stomach muscles tightened and don't rely on momentum, instead engage the core abdomen muscles. This exercise will really work your abs and flatten them fast.
Reverse Crunches
While lying on your back, lift your arms above your head and kick your legs straight up in the air so that they form a right angle with your body. Then, lift your tailbone off the floor. Your feet should be angled up slightly over your head. Hold it for a moment then lower back to the floor with control. Do as many repetitions as you can. This will tone the lower abdominal muscles, which are often overlooked by standard crunches and exercises.
Seated Knee Lifts
While sitting in a chair, place your hands on the edge of the chair at both of your sides. Then, lift your knees up toward your body and chest all while keeping your back as straight as possible. Lower your legs back down to the floor. Repeat several times to get the full effect of this exercise.
Tummy In and Out
Sit upright in a chair with your feet firmly on the ground. Take a deep breath and pull your navel in and up. Feel your stomach muscles contract and pull tight as you exhale. Hold this position for several seconds then inhale again and let your stomach muscles relax, pushing them out so your abdomen is round. Exhale. Repeat this for one minute.
Drink Water
Keeping hydrated will help your body shed excess fat and water weight, which can keep your abdominal area looking bloated. Try to drink eight glasses of water a day to rid yourself of toxins and to encourage your newly toned muscles to show.
Maintain a Cardio Routine
You can do a million sit-ups, but they won't reveal suddenly flattened abs. Instead, you have to maintain a cardiovascular exercise routine to help any fat on your stomach melt off. Then, any toning exercises you're performing will be visible by way of defined and flattened abs. Try walking for 30 minutes a day or going for a bike ride to get your heart rate up.
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