Exercises for Flat Abs

Unfortunately, there's no magic formula when it comes to obtaining the toned, sculpted abdominals we all admire on swimsuit models and bodybuilders. The development of those muscles -- and, perhaps most importantly, the removal of the layer of fat that obscures them from view for most of us -- relies on a combination of a sensible, low-fat diet and a regular regimen of effective abdominal exercises. A common misconception is that high-intensity targeted exercise will counteract poor eating choices, but that simply isn’t the case.

When paired with a nutritional, well-balanced diet and reasonably measured portion sizes, abdominal exercises can help to define the muscles in the midsection and bring them into sharper relief. When launching an ab workout program, it’s important to develop a specific plan for the types of exercises you’ll be doing, as well as the form and frequency of each one. Variety is key—you’ll get much better results when you combine several different routines than you would if you just did endless repetitions of the same standard crunches.

Below, we’ve gathered some examples of abdominal exercises that have proven to be effective when performed at least 3-4 times a week and paired with the aforementioned sensible diet. For beginners, it’s recommended that you perform several of these exercises 3-4 times a week, starting with two sets of 10-15 repetitions. Again, it’s best to vary the types of exercises each week. Slowly increase repetitions and frequency as your abdominal muscles gain strength.

Basic Crunch

Muscles targeted: Rectus Abdominis

Start by lying on your back with the bottoms of your feet flush against the floor and your knees bent. Rest your fingertips just behind your ears on either side of your head. With your lower back pressed against the floor, lift your upper torso slightly off the ground, and then hold it there for a couple of seconds before slowly lowering it to the starting position. Be sure to continue facing upwards, as tucking your chin downward will reduce the efficiency of the exercise. Also be careful not to use your hands to help lift your head; all work should be performed in the midsection.

The Bicycle

Muscles targeted: Rectus Abdominis and Obliques (“love handles”)

Begin in the same position as with the basic crunch, with your back and the bottoms of your feet flush against the floor and your fingertips resting just behind your ears. With your lower back pressed firmly against the ground, bring alternating knees up to a 45-degree angle and begin mimicking a pedaling motion, touching each elbow to the opposite knee as you go.

Captain’s Chair

Muscles targeted: Rectus Abdominis and Obliques (“love handles”)

While seated on a stable chair with a straight back, begin with your legs bent at the knee at a 90-degree angle. Slowly raise your knees up toward your chest and then return them to the starting position.

Exercise Ball Crunches
Muscles targeted: Rectus Abdominis and Obliques (“love handles”)

Begin by sitting on an exercise ball with the bottoms of your feet flush against the floor. Lean back slowly until you’re reclined on the ball with your back parallel with the floor. Lift your upper body slightly in a crunch until you feel the pull on your abdominal muscles. Tip: This exercise can be modified to focus on the oblique muscles by lifting each elbow to the opposite knee, and by moving your feet closer together.

Vertical Leg Crunch

Muscles targeted: Rectus Abdominis and Obliques (“love handles”)

Begin in the same position as with the basic crunch, with your back and the bottoms of your feet flush against the floor and your fingertips resting just behind your ears. With your lower back pressed firmly against the ground, cross your ankles and lift your legs straight up into the air. Your knees should be relaxed, not locked. Next, slowly lift your torso toward your knees in a slow, controlled motion, holding for a couple of beats before returning to the starting position. With each lift upward, you should feel the burn in your abs.

Reverse Crunch

Muscles targeted: Rectus Abdominis

Begin in the same position as with the basic crunch, with your back and the bottoms of your feet flush against the floor and your fingertips resting just behind your ears. Cross your ankles and lift your feet off the ground until your knees are at a 90-degree angle, then slowly return to the starting position before repeating. Again, all work should be contained to the abdominal area.

Alternating Leg & Arm Lifts

Muscles targeted: Obliques (“love handles”)

Begin by lying on your stomach with your arms stretched up above your head. Slowly raise your left arm and right leg a few inches off the ground, and then hold for a few beats before lowering them back to the floor. Repeat the same exercise with the alternating arm and leg.

Side Crunches

Muscles targeted: Obliques (“love handles”)

Begin in the same position as with the basic crunch, with your back and the bottoms of your feet flush against the floor and your fingertips resting just behind your ears. Cross your left leg over your right leg with your ankle resting on your knee, and then lift your torso as you bring your right elbow to your left knee. Slowly return to the starting position and repeat with the opposite side.

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