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Everybody wants to have a flat stomach. Who doesn't? A flat stomach is not only good for health reasons, it also makes you feel like a million dollars and makes you look good. Strong abs help with good posture, alleviate lower back pain and are essential for long-term health and well being. Definitely, it's worth the effort to get rid of that bulging tummy. What are the most effective exercises for getting a flat stomach? To answer that question, a team of researchers from San Diego State University studied 13 of the most common abdominal exercises. They recruited 30 healthy men and women aged between 20 and 45, ranging from occasional exercisers to those who worked out daily. The participants were put through a battery of exercises, including the traditional crunch, modified crunches, partial body weight exercises and exercises using both home and gym equipment. All of the exercises targeted the midsection and were introduced in random order. The muscle activity of each participant was closely monitored by the researchers as they exercised. After extensive collection and analysis of data, this is what the researchers found. The exercises which had generated the most muscle activity in the obliques through constant abdominal stabilization, as well as body rotation, were found to be the best for strengthening and trimming the abdominals and achieving a flat stomach. Topping the list is the bicycle maneuver, followed closely by the captain's chair. As for home exercise equipment, crunches on an exercise ball ranked highest, coming in third overall. (Continued below) The Traditional Crunch, in which one curls up and forward lifting the head, neck and shoulder blades while lying on one's back with knees bent flat on the floor, came in a disappointing 11th. The study found that many of the exercises proved relatively effective at working the abdominal muscles - some were just more effective than the others. No matter which exercises you choose for getting a flat stomach, the important thing is to train and strengthen your abdominal muscles. (Note: If you are a beginner or have a medical problem, please consult your doctor before starting any exercise program.) |
Lie flat with your lower back pressed to the floor. Put your hands behind your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. |
Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Place hands behind your head (or cross your arms over your chest) and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. |
Stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up and legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them to the starting position |
Lie flat with your lower back pressed to the floor. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position. |
Lie flat with your lower back pressed to the floor. Put your hands beside your head or extend them out flat to your sides — whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach towards the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position. (Pictures courtesy of Ace) |
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| Top 5 Stomach Exercises |
