A flat belly is on almost everyone’s fitness wish list, though it’s surprisingly difficult to achieve. Having a toned midsection takes dedication and time, but the results are definitely worth it!
Here are five flat-belly exercises for sculpting sleek, six-pack abs.
The Bicycle Crunch
One of the most effective flat-belly exercises is the bicycle crunch, which targets your six-pack region and obliques.
- Lie down face-up on the floor, with your hands folded behind your head.
- Once you have assumed this position, bring your knees in towards the chest and at the same time bring your shoulder blades up without pulling on the neck.
- Then, rotate to the left, bringing your right elbow towards the left knee and straightening out the opposite leg, pointing your toes
- Repeat the same move with the opposite leg and elbow. This should look like a fluid, pedalling motion
- Keep alternating sides in this pedalling motion for two to three sets, with 20 reps in one set.
Captain’s Chair Leg Raise
The captain’s chair leg raise is yet another flat belly workout that is very effective for toning your upper and lower abs.
- Stand on the chair with your back against it and hold on to the handles for grip.
- Pressing your back against the chair, contract your abs and raise your knees towards your chest..
- Slowly lower your feet down to the floor, and maintain standing position again.
- Try to do 2-3 sets with 12-16 repetitions per set.
Stability Ball Ball Crunch
The stability ball crunch uses balance to help strengthen your core.
- Grab a stability ball and lie down on it with your lower back positioned over it.
- It is advisable that you cross your arms over your chest or place them behind your head.
- Pulling your ribcage down towards your hips, contract your ribs and lift your torso off the ball.
- As you begin to curl up on the ball, make sure you keep the ball stable.
- Lower back down while stretching the abs and come back to initial starting position.
- Repeat 3 sets of 12 reps.
The Vertical-Leg Crunch
The vertical leg crunch is similar to a regular crunch, but with a twist. This one requires for your legs to be straight up in the air vertically, which helps to target those difficult-to-tone lower abs.
- Lie on the floor face up, with your legs stretched out straight and hands behind the head.
- Point your legs straight up into a vertical position.
- Lift your shoulder blades without pulling the neck and bring the chest towards your knees.
- Make sure to keep your legs in a fixed position.
- Lower your shoulder blades down, and repeat.
- Do 2-3 sets of 12-16 reps for optimal results.
Planking not only helps build ab endurance, but it also works your back and the stabilizer muscles.
- Lower yourself face down on your mat in a push-up position, but resting on your forearms and toes.
- Make sure that you keep your back flat from the head all the way to your heels.
- Hold on to this position for half a minute to a minute and repeat at least 3-4 times.