Exercises For A Fast Flat Stomach

In my last post i explained how to properly warm up your muscles so as to avoid any strain or injury’s when performing the following exercises, to achieve a flat stomach. If you have not read the post and therefor not warmed up, i ask you to please do that first. The warm up exercises only take a few moments to do, and help prepare your stomach muscles for the following:

Basic starting position:

This is the starting position for the exercises so practise getting into this position and familiarise yourself with it.

• Lie flat on your back, keeping your knees together and your feet flat on the floor.
• Bend your knees upwards at an angle of 90 degrees.
• Press your lower back into the floor.
• Place your arms flat by your sides.

Exercise 1 for a flat stomach:

• From the starting position, place your hands flat under your hips, palm side down.
• Keep your knees bent and your legs together.
• Brace your abdominal muscles.
• Bring your legs up until they are at right angles to your body.
• Use your abdominals to pull your knees towards your chest.
• Hold this position for two seconds, then repeat.

Exercise 2 for a flat stomach:

• From the starting position, keep your knees bent and legs together.
• Brace your abdominal muscles.
• Slowly pull your knees towards your chest.
• Unfold your legs gradually and point them straight towards the ceiling.
• Keep your legs and feet pressed together.
• Rotate your legs slowly in a very small circle, about four inches in each direction.
• Do half the repetitions clockwise, and half anti-clockwise.
• Bend your knees again before lowering your legs.

Exercise 3 for a flat stomach:

• From the starting position, place your hands behind your head.
• Tuck your chin on to your chest.
• Press your lower back into the floor.
• Tighten your abdominal and buttock muscles.
• Breathe in and out slowly, at the same time raising your head and shoulders until they are a third of the way off the floor.
• Hold for 2 seconds, then return gently to the starting position.
• Repeat.

Important: Never raise your body more than 30 degrees (a third of the way) off the floor. Your abdominal muscles are only capable of lifting you this far, any higher and your spine will be doing the work and you could end up damaging your back.

Exercise 4 for a flat stomach:

• From the starting position, bring your knees towards your chest.
• Keep your knees bent and legs in the air.
• Your thighs must be vertical and your lower legs horizontal.
• Place your hands behind your head. Tuck your chin to your chest.
• Breathe in and out slowly, keeping your legs in the same position and raising your head and shoulders a third of the way off the floor.
• Hold the position for 3 seconds.
• Lower your head and shoulders, but keep your legs in the same position all the time.
• Repeat.

Exercise 5 for a flat stomach:

• From the starting position, brace your abdominal and buttock muscles.
• Place your hands behind your head, Tuck your chin to your chest.
• Breathe in and out slowly, whilst slowly raising your left shoulder and left hip off the floor.
• Hold for 3 seconds, then return to starting position.
• Repeat, but this time raising your right shoulder and hip.

The exercises above and on page 1 of the flat stomach exercises are taken from the killer ab workout system, and Personal training secrets.

We would recommend checking one (if not both) of the above guides out for more detailed instructions on achieving a flat stomach quickly.