Working the abdominals will build muscle and firm the core for that sexy flat stomach. A good abdominal program for a flat stomach includes exercises to work all the abdominal muscles. The American College of Sports Medicine (ACSM) recommends performing only 15 to 20 repetitions of each exercise, combined with aerobic exercise and dietary modifications to achieve total body conditioning. The abdominals are endurance muscles and do not increase in size like the biceps or quadriceps.
Reverse Crunch
The reverse crunch is done by lying on a mat with the legs bent at the hips 90 degrees. With the arm next to the body, slowly lift the hips off the floor and toward the ceiling, return and repeat. Try not to use the hands or shoulders to press off with, as this will decrease the abdominal focus. The American Council on Exercise (ACE) considers the vertical crunch one of the top performance abdominal exercises.
Standing Raises
Standing raises are done using a machine that has padded arm holds and a padded back. The body is supported by the arms while the knees are raised to the chest and then returned to a standing position without the feet supported. This exercise targets the rectus adominis, hip flexors and the obliques.
Plank
The plank strengthens the core and is done by lying on the stomach. Raise the body up onto the forearms with the legs outstretched, using the toes and abdominals to hold the body rigid like a plank. Make sure to keep the back straight. Hold for 10 seconds; drop back down to the floor. Rest and repeat.
Obliques
The obliques are the abdominals located on the left and right side of the core (torso) and are the muscles used for twisting the body. The oblique muscles can be exercised using dumbbells. Choose a comfortable weight. Stand with the feet shoulder-width apart, holding the arms at the sides with the weights. Lean the body to one side, sliding the weight down the leg as far as possible without straining, hold and return to a standing position. Repeat this motion with the other side.
Abdominal Vacuum
The transverse abdominals are the deepest stomach muscles running under the ribs. They are connected to the diaphragm and are the most difficult abdominal muscles to work. One way to stress the muscle is to blow up balloons. This will exercise the transverse muscles. Another similar transverse exercise is done in a sitting position and pull the navel into the spine. Hold for five seconds. Release, rest and repeat.
Cardio
Working the abdominals will build and shape the stomach muscles, but cardio will burn off the fat that covers the exterior of the abdominals. Combine cardio with diet modifications to achieve the six-pack look. Aerobic exercise is part of a total body-conditioning program for fitness and health.
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