Most Effective Workouts for a Flat Stomach
Article by Rachel Cheney
Having a flat stomach can improve your physical appearance by far. Ab workouts can better your fitness level and stronger your back. Despite knowing that exercising makes us fit and trim, we incline to put them off. But our body starves for exercises. Ab exercises are amongst the most difficult ones to perform at the end of every workout session since we feel tired. Yes, they have to come last when our muscles are all warmed up.
There are six abdominal muscles: the transverse abdominus, the obliques (internal and external) and the rectus abdominus.
The tranverse abdominus, being the deepest one so you can’t touch it, wraps around the torso producing an effect similar to a back support belt.
The internal obliques reside on each side of the torso. They are next deepest, after the transversus. Among other things, they are involved in the rotation and the lateral flexion of the spine.
The external obliques are also located on either side of the torso. They are more superficial than the internal obliques and play the same role.
The rectus abdominus (upper & lower abs) is the most superficial of all ab muscles and is responsible for the 6-pack abs look.
The following flat stomach workouts are excellent to lose belly fat and strengthen your back. They are simple to execute, however, it takes time for your abdominal muscles to adapt and newbies will definetely experience muscle soreness for a few days following the workout but should keep doing it anyway. The pain will subside quickly.
Here are the most effective workouts for a flat stomach:
The Bicycle exercise is the best move to target the obliques and the rectus abdominis (the 6-pack)
Lie face up on the floor and entwine your fingers behind your headBring the knees inward towards the chest and elevate the shoulder blades off the ground without forcing on the neckStraighten out the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right kneeAlternate sides, bringing the right elbow towards the left kneeContinue alternating sides in a ‘pedaling’ movement for 12-16 reps.
The Cross Crunch workout targets the obliques and helps in getting rid of the fat layer.
Lie on your back with your knees bentPosition your left leg across your right kneeEntwine your fingers behind your headFlex your abs even before beginning the exercise and envision pushing your lower back into the floor. Aim your right elbow towards your left knee while you slowly breath out and continue to flex your abs as hard as you can. Be sure to contract your abs for two seconds at the top of the movement before returning to the starting positionAfter 1 set of 10-12 reps, switch sides.
The Classic Crunch workout targets the rectus abdominus.
Lie on your back, bend your knees and place your hands on the sides of your headContract your abs and flatten your lower back against the floorSlowly lift your shoulder blades one or two inches off the ground. Breathe out as you lift keeping your neck straight and your chin upHold for a few seconds (don’t hold your breath)Slowly get down while maintaining your abs contractedRepeat up to 20 reps.
The Reverse Crunch workout targets the rectus abdominus.
Lie on your back and place your hands on the floor or behind the headLift your legs and bend your knees to 90 degrees, with your feet crossed or togetherExhale: Contract your abs and pull your knees in toward your chest. Hold for 2 secondsInhale: Slowly lower your legs back to the starting positionRepeat for 12-16 reps.
The Reverse Crunch being a very small movement use your abs to elevate your hips instead of swaying your legs and producing momentum.
To maximize the results on the lower, upper and oblique abs, I alternate the movements with the 10-minute abs workout. It is excellent for developing the six-pack in no time.
Read my full review of this program here for more information.
About the Author
Rachel Cheney is a medical nurse with over 20 years experience.She became interested in the weight loss and fitness fields after successfully shedding 70 pounds.Find multiple Weight Loss and Fitness Solutions, Program Reviews, Tips, and FREE Tools on her website at beslimnbefit.com
