The simplest way to get a flat stomach is to do a variety of 5- to 10-minute long workouts, at least four or five days a week. To maximize muscle development, rotate exercises that are recommended here and add your own style of crunches to every workout to get the full 5 or 10 minutes in. John Basedow, author of "Fitness Made Simple," says that by not allowing your muscles to get used to just one routine like the standard crunch, you'll keep them stimulated and growing.
Basdow recommends three sets of eight to 12 reps for each exercise. If you cannot do that many at first, do what you can and work your way up from there. Each rep counts and remember to go slow. Feel your muscles work with each crunch, lifting your upper back off the floor. In order to tighten the muscles in your abdomen, you need to also work on strengthening your core muscles and lower back.
Strengthen Lower Back and Core
A strong abdominal section supports your back muscles. To strengthen lower abdominal muscles do the tailbone lift. Lie on your back with your hands behind your head. Keep an invisible tennis ball's distance between your chin and chest. Lift your legs up as straight as you can above your hips. While maintaining this position, lift your tailbone off the ground one inch and then bring it slowly back down. Michael Roizen, M.D. and Memhet Oz, M.D., authors of "You, The Owner's Manual For Your Body" recommend doing 25 repetitions.
One-legged crunches will strengthen your core muscles. For the one-legged crunch lie on your back with your hands behind your head. Keep your knees bent and feet flat on the floor. Lift your right leg straight up toward the ceiling and flex the foot. Using your abs, lift your upper body up toward your right toe. "Pretend there is a string in your belly button, and it's pulling your stomach down toward the ground," Roizen and Memhet writes. "Keep your neck relaxed and hold your head as if it were an egg."
Do 25 repetitions before switching legs.
Perform The Standard Crunch
The standard crunch targets your upper and mid-section abdominals. Lie on your back with your knees bent and feet flat on the floor. Both hands are behind your head. Basedow puts one hand on his abs to feel the contraction.
Crunch up and bring your shoulder blades off the floor. Basedow says to pretend there is a string attached to your upper torso. Pull it up while your lower back is on the ground. Ease back down to the start position. Repeat 8 to 12 times with two or three sets, depending on what you can handle.
Oblique Crunches
Oblique crunches target your internal oblique muscles. Lie on your right side with your legs on top of each other. Your knees should be bent. Place your left hand on the side of your head, covering your left ear. Crunch your left side, bringing your head up as high as you can, concentrating on working your oblique muscles as much as possible. Pause before returning to the starting position. Do 30 reps before switching to your left side.
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