Abdominal exercises - For "Flat Stomach"

Many people are on a quest to achieve a "flat stomach". The obsession with the abdominal area can cause frustration, anxiety, and can even lead to eating disorders. Unfortunately for many people it is not physiologically possible to achieve a flat-stomach. Our abdominal muscles are not designed to be flat. Instead, they form a rounded and not flat, shape. Gender, age, and individual body types can affect the size and shape of your abdomen. The fact that millions of peoples desire a trim waist is what keeps the ab equipment industry booming. Unfortunately, many of the abdominal exercise gadgets on the market are ineffective and sometimes even unsafe.

Exercises remain the best option towards toning up your abdominal muscles and being in good shape at the same time. These exercise do not help you lose fat from this area. The fact is that abdominal exercises will tone your abdominal muscles, but you will have the same layer of fat on top of these muscles unless you create a calorie deficit by burning more calories than you consume.

Some of the most popular abdominal exercises are:

• Sit-ups
• Crunches
• Leg raises
• Lying leg lifts

Sit-Ups

1. Lie on your back on the floor and hook your toes under a heavy piece of furniture.
2. Bend your knee comfortably and keep them bent throughout the entire set. This helps to relieve concentrated back strain.
3. Place your hands behind your head and lock your fingers together.
4. Curl your head, shoulders, upper back and lower back slowly in succession off the floor until your torso is perpendicular to the floor.
5. Hold the upright position for a second and reverse the movement slowly until reaching the starting point.

Crunches

This is the most commonly used abdominal exercise.

6. Lie flat on your back and place your calves on a flat bench seat.
7. Place your hands behind your head with fingers interlaced together.
8. Perform the following movements simultaneously:
a.Pull your hips from the floor using your lower abdominal muscles.
b. Raise your shoulders and back from the floor using your upper abdominal muscles
c. Force your shoulders in moving them towards your hips
d. Exhale hard
9. Hold the contracted position for a slow count of 1-3 seconds.
10. Keep repeating this movement until fatigued.

Leg Raises

11. Lie on your back on the floor or an inclined board with your head toward the raised end.
12. Grasp the end of upper bench with your hands to stabilize your body.
13. Bend your leg 15-20 degrees or until you feel your back relax.
14. Use your abdominal muscles to raise your feet in an arc to a position directly above your head.
15. Repeat until the desired number of repetitions is complete.
16. Add resistance by raising the incline angle of the bench or by holding a light plate or dumbbell between your feet.

Lying leg lifts

This exercise targets the lower abdominal muscles.

17. Lie on your back on the floor with your legs flat on the floor and toes pointing up.
18. Raise your legs 6–12 inches off the ground concentrating on the lower abdominal muscles.
19. Inhale while lifting your legs and slowly exhale out while returning the legs back to the initial position.
20. Place your hands under your buttocks when performing lying leg lifts.

hey thanks alot nupur for your post... this will really help me to reduce my tummy..

And Mine Too. Coz now a days I m became Foody ;)

hahhaha.. well from 2day i started to go for cycling for 1 hour.. hope it helps me ..

The best excersize to loose fat fast and Banish that belly is to go High speed running.
Some people also call it Cardio training, where Short,High speeds Bursts of running is Followed by momentary rest and Repeats.

All above tips can help you when you are really willing to do hardwork.

thanks for such a nice tippss

Nupur any new tips for flat stomach.. also let me know if u have any links of youtube which has videos..

Nice tips Nupur, will keep them in mind

Thanks nu[pur i will try to reduce my tummy now

hahah yeah every one are behing reducing their tummy and getting 0 figure like kareena..

Yoga is best I found to get flat stomach...And with Yoga.. drink one glass warm water daily in the early morning with empty stomach. It will really help you a lot..

ABS is a very complex training for stomach muscles. It is good for beginners and for people that are advanced in stomach exercises. The training was developed on Stanford's University and trainers say that with ABS you can see results just after 2 weeks of training.

i hope so, in need of seeing results u see

Thankz need 2 lose my tummy

Hi Nupur, see if you could add pics of these exercises to,it will make the post more effective