While six-pack abs are a goal for some, a flat stomach is often a more realistic goal. To get a flat stomach, the American College of Sports Medicine (ACSM) recommends finding the exercises that are most effective for you, and focusing on completing a targeted set of 15 to 20 repetitions. In particular, ACSM notes that abdominal muscles aren't going to bulk up as your quadriceps or biceps do; they are endurance muscles. If your goal is to flatten your stomach, rather than recovering from injury or working to support or stabilize your back, your focus needs to be on working the rectus abdominus (the long trunk muscles that support your abdomen), as well as the obliques (the muscles on the sides of your abdomen that support rotation and flexion).
Stability Ball Tucks
Using a stability ball enables you to work your abdomen vigorously, without requiring weights. Your body weight is sufficient, in combination with the ball, to provide a substantial workout. Stability ball tucks work not only the rectus muscles, but the obliques as well.
Lying face forward on the ball, roll forward until your hands are flat on the floor under your shoulders and your calves rest on the ball. Tighten your core to protect your back and roll the ball toward your hands while keeping your knees pressed together, so that you end up with your bottom facing up and your knees tucked under your body. Roll back to starting.
Crunches
Crunches are a classic abdominal exercise that work the entire rectus muscle. They can be very effective when done correctly, which includes keeping your core tight to protect your back and resting your head in your hands, avoiding pulling on the neck.
Lying down, bend your legs so that your feet are flat on the floor. Place your hands under your head. Tighten your core to protect your back and lift your torso up so that your shoulder blades lift from the floor. To increase the challenge, walk your feet further from your body, making sure your back does not lift from the floor. Alternately, you can hold a dumbbell or weight plate on your chest to increase the amount you're lifting. To make it easier, cross your hands over your chest.
Plank
This resistance exercise is deceptively simply. The plank position is a held position that works your entire core, from your abdominal muscles to your back and shoulders. Begin by holding for as long as is comfortable, and as long as you can maintain correct form. Aim for 30 seconds and increase by five seconds each day.
To start the exercise, lie face down and tighten your core. Lift yourself from the floor, resting your body weight on your toes and forearms. Focus your gaze directly in front of you to keep your head aligned with your spine. Keep your back flat, so that your hips don't sag to the floor, nor rise up. When finished, slowly lower to the floor.
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