No matter what body type you are, core exercises are necessary to get firm, flat abs. According to researchers at the University of Massachusetts, sit-ups alone will help strengthen core muscles, but they will not decrease belly fat. To achieve firm, flat abs, you must first decrease belly fat through cardio exercises, and you must strengthen the abdominal muscles through core exercises. Including a variety of abdominal exercises will help target each section of the abdomen and will help create definition. For best results, perform eight to 10 repetitions of core-strengthening exercises five to seven days each week.
The Plank
This exercise may appear to be easy, but it’s a great exercise for the upper and lower abs that limits strain on the back and neck. Avoid sagging the lower back by keeping a straight line throughout the spine. To add an additional challenge, place a stability ball underneath your feet.
Begin in a push-up position, palms on the floor, legs extended and toes curled under. Slowly push up and extend your arms, you should now be in the upper part of a push-up. Hold this pose for 30 seconds. Gradually increase the time up to 2 minutes. Tighten your core throughout this exercise to help prevent arching in your back and to provide the most results.
Bent Knee Sit-Ups (Crunches)
According to research, partial sit-ups are shown to be more effective that full sit-ups, because after curling up past 40 degrees, the abs stop working and the hip flexors take over. For best results, lift your shoulder blades just off the ground and draw in your belly button toward your spine.
Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head to support the neck. Lift your head and neck together just enough so your shoulder blades leave the mat. Exhale as your curl up, inhale as your curl back down. Keep your lower back and feet flat on the floor at all times.
Bicycle Crunch
This is a variation of the standard crunch but involves feet in the air and twisting to work the obliques, or the sides of the abs. Lie on your back with knees bent at a 90-degree angle, feet in the air. Place your hands behind your head to support the neck, keeping your neck and spine in alignment. Lift your head and twist to the left, bringing in the left knee and twisting the right elbow to the knee. Untwist, return back to center, repeat with the other side, twisting right and bringing opposite elbow to knee.
Standing Trunk Rotations
This standing exercise works both the upper and lower abs as well as the obliques. Use a medicine ball or some other weighted object to add resistance.
Stand with your feet hip width apart holding medicine ball at the chest. Keep your shoulders down and contract your abdominal muscles. Slowly move your head, neck and shoulders at once, twisting slightly to one side while holding the medicine ball close to your body. Hold for a few seconds, and return to starting position. Repeat with the other side. To increase intensity, extend your arms and raise the medicine ball above your head.
About this Author
Michelle Devine is a health and wellness educator in California. Her areas of interest and experience include nutrition, exercise and behavior modification. She has written numerous health articles for Demand Studios, which can be found on sites such as eHow and LIVESTRONG. Devine holds a B.A. in psychology and is also an NASM-certified personal trainer.
