The hundreds of exercises and complicated pieces of equipment that claim to ‘iron out’ your stomach can get confusing-as can doing millions of exercises and not seeing any results. Read on to find out the tummy-flatteners that really work.
Are there flat tummy exercises that are the best for great female abs? Abs-olutely! To make this list, the female abs exercises must be safe, effective and can be done nearly anywhere. Your abs can be worked out every day. Here are great flat tummy exercises:
1. Tummy Isometric Crunch – exhale, then suck in your stomach as far as you can, hold for about 15 seconds. Relax and breathe. Visualize moving your bellybutton straight toward your back. Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles. Repeat several times. This exercise can be done anywhere, anytime.
Note – if you have high blood pressure, do not hold your breath for extended periods of time.
2. Rectus Abdominis Tummy Exercises (doesn’t that sound great?):
a. Lie on your back on the floor with bent knees and your feet flat on the floor, knees and feet spread apart the width of your hips.
b. Place your hands gently on the sides of your head for support, spreading your elbows so you cannot see them.
c. With your chin tucked toward your chest, gently curl upward and forward so that your head, neck and shoulder blades lift off the floor and your lower back presses against the floor (if you want, start with your head resting on a pillow which has your head and neck in the correct position to begin).
d. Pause just a moment, then gently return to the starting position.
e. Repeat several times.
Note – do not use your arms to complete the curl. If you can see your elbows, you’re cheating. Do not put your feet under anything since this lessens the effectiveness of these types of flat tummy exercises. If this female abs exercise is too difficult for you, do the next one below.
3. Sit-Back Flat Tummy Exercises – if your female abs muscles are weak and you have trouble lifting yourself off the floor in #2 above, here is an alternate flat tummy exercise for you:
a. Start in a sitting position on the floor with your knees bent, feet flat on the floor.
b. Cross your arms over your chest and roll your head and shoulders forward toward your chest.
c. Gently and slowly lean back, keeping your head and shoulders tucked. Continue until you begin to feel your stomach muscles contracting.
d. Then try to lean back just a bit more if you can and hold that position until your muscles start shaking. Try to hold this position with your muscles shaking for five seconds, then ease back to the upright sitting position.
e. Repeat in a few seconds.
4. Reducing Chewing Exercises – yes, as in jaw muscles used for excessive chewing as in overeating. Reducing overeating or exercising those jaw muscles less may be necessary to have great female abs. No one can see your great female abs if they are covered with body fat! Having great female abs may require losing some body fat. Losing body fat means:
a. Cardio exercise on a regular basis – getting the heartbeat up with fun whole-body workouts several times a week.
b. Healthy eating habits – eating healthy foods, eliminating sodas/junk food and taking in fewer calories than you burn each day.
c. Besides flat tummy exercises, strength training for the whole body – any muscle tissue you add will burn extra calories 24/7.
Besides looking great, having great female abs is about good health. Visually and physically, the midsection is the center of the body and the foundation of strength. Weak abdominals leave a woman weaker looking and vulnerable to lower back pain. At first, the goal is to build up the basic strength in the female abs area with flat tummy exercises. And remember, always check with your health care provider before starting any exercise program. Start out slowly and gradually build up your strength and repetitions.
Experts say you can exercise your abdominals every day, but if you do, work the oblique (side) muscles on one day and the central (front) muscles on the next day to give each a rest. At a minimum, do the sequence, once through, at least three times a week.
A. Lie on your back with your arms and legs extended, feet flexed. Inhale.
Exhale as you reach your arms up and forward and roll your head toward your chest, lifting your head and shoulders off the floor. (Keep your arms next to your ears throughout this move.) Press your inner thighs together and begin to pull your navel in toward your spine. Slowly peel off of the floor until you’re sitting in a C shape–back rounded, head toward knees, and arms extended toward your toes. (Be sure to keep your chin tucked throughout the move.) Gradually reverse the movement, inhaling and squeezing your abs as you roll back down to floor. Repeat the sequence 6 to 10 times.
Simple Change: Want to have a slimmer-looking waistline in just 3 minutes? Wear a V-neck top, a long scarf, a necklace, or vertical stripes. They all can help give you the appearance of a longer, leaner body line.
A. Lie on your back with your knees pulled in toward your chest. Rest your hands on your lower legs just below the knees. Inhale as you use your abs to raise your shoulders an inch or two off the floor.
B. Exhale and contract your abs as you fully extend your arms and legs so they’re about 45 degrees from floor. Inhale as you bring your knees back toward your chest and your arms in toward your knees. Repeat 6 to 10 times.
Simple Change: Avoid pants with a high waist or pleats–both draw attention to the belly. Instead, choose flat-front, lower-rise pants, and wear a snug-fitting Lycra tank top or tee underneath your clothing to help hold in your middle.
A. Lie on your back with your knees raised and bent, calves parallel to the floor, and hands behind your head.
B. Lift your head and shoulders, tightening your abs and twisting to the left as you extend your right leg. Hold for 3 seconds and then switch sides. Hold for another 3 seconds. That’s 1 rep. Do 5 reps alternating legs.
Simple Change: Whenever you’re starting a new exercise program, try to stick with it for one month. The hardest part is getting started. After that point, it often becomes habit.
Lie facedown with your arms and legs extended about an inch off the floor. Alternate lifting opposite arms and legs together, about 3 to 6 inches, up and down in a fluttering motion. Hold each lift for 5 seconds. When not lifted, keep your arms and legs about an inch from floor. Count to 20 and stop.
Simple Change: Shoes with 2-inch heels may give you a taller and thinner appearance but only wear them if your feet and back are comfortable.
A. Lie on your back with your knees tucked in toward your chest and your arms at your sides.
B. Inhale, and then extend both legs to 45 degrees from the floor. Gradually, raise your upper body off the floor and exhale as you sit up into a V shape, reaching your fingers toward your toes. Find a balancing point and tighten your abs. Lower to the starting position and repeat twice. Rest and do two more sets of three repetitions with a rest after each set.