If you have a decently low body
fat percentage the first step in creating a flatter stomach is to
strengthen your core muscles.
Strengthening your core muscles will tighten up your mid section because the
core muscles draw in your belly button which creates the smallest waist
The plank is the best stabilization exercise to work the deep core muscles.
Taken a step further on the stability ball will allow you to maximize the
exercise to achieve maximum stomach tightening results.
The best part about the stability ball plank is you can do it at home or at
the gym and it takes less time than most exercise machines which are far less
To perform a proper stability ball plank properly make sure your belly button
is drawn in at all times. Your lower back should never arch and your hips should
never sag towards the floor. For more
tips check out this blog post.
2. BOSU Ball Crunches
After you have worked the deep core muscles with exercises such as the
previous stability ball plank it is time to hit the abs.
If you already have minimal fat around your midsection and want to achieve
the six pack abs look these crunches on the BOSU ball are a tremendous ab
If you have never used the BOSU ball before just a few sets of these crunches
and you will probably be sold.
You can pick a gym quality authentic BOSU at your local sporting good store
for around $100 and they last forever unless they get stabbed with a butcher
You can perform many other exercises on the BOSU besides abdominal crunches.
There are many different variations of crunches which you can do on the BOSU.
Make sure you keep your deep core muscles drawn in while you perform BOSU
crunches. If you want to see even more things to do on the balance trainer, visit this page for more tips.
3. Bicycle Crunches
The bicycle maneuver is an old but good abdominal exercise which can be done
on the floor anywhere. The bad part about the bicycle maneuver is it very
easy to cheat while doing them.
Bicycle crunches takes the good form and isolates one side at a time to get a
very isolated abdominal crunch.
Form is key if you want to get any benefit from this abdominal isolation
exercise. Make sure one leg is off of the floor and fully extended in
front of you.
The other leg should be up in a 90 degree angle. While you crunch with
your hands behind your head, you should lift both shoulders off of the floor
twisting your opposite elbow to the leg which is up at 90 degrees.
If you do them properly you will be hard pressed to get 15 reps on each side.
These are one of the best crunches for your abs but they can be quite difficult.
This page dedicated to abdominal
exercises is great if you're looking for even more effective exercises for
your abs so be sure to check it out.
4. Stability Ball Walk Outs
If you had only one core exercise you could do for whatever reason stability
ball walkouts would probably be your choice. These are sometimes called
Stability ball walkouts are a very good exercise for the deep core muscles
which can tighten up to reduce the circumference of your waist.
When you perform walkouts your core has to control the up and down as well as
the lateral movement of your core.
Since multiple planes of motion have to be accounted for, your core muscles
work extra hard to hold your body steady.
To perform walkouts perfect you should never let your lower back arch and
never let your stomach and hips sag towards the floor.
If you can perform 20 proper repetitions of stability ball walkouts the first
time you should be proud and your whole mid section will be sore for a few days.
Don't say we didn't warn you.
5. V-ups / Pike Crunch / Jackknifes
V-ups are a great way to work the abdominals. They are sometimes called
jackknifes, pike crunches and there are some more names as well.
V-ups are not for everybody as they require you to use your hip flexors a
lot. If you have heavy or very long legs V-ups may not work your
abdominals as much as they should.
There are a few different ways to perform v-ups. The most beneficial
way is to swing yourself up to the V position and slowly lower yourself all the
way back down towards the floor.
A great things about V-ups is they can be modified very easily simply if you
hold some form of resistance with your hand or between your ankles.
If you perform these 5 exercises on the same day you will be well on your way
to a flatter stomach, and maybe even six pack abs which will show off a super
fit, lean body.