Flat Belly Diet: Ab Exercises

Abs Shape-Up

8 exercises to strengthen and flatten your abs

By Linda Rao , Linda Rao is a freelance writer and frequent contributor to Prevention.

If you experience back pain with any of these ab exercises, stop and check with your doctor before continuing.

1. Tilt your pelvis. Lie on the floor, arms at your sides and knees bent, feet flat on the floor. Next, press your lower back to the floor so that your pelvis tilts upward. Maintain this tilt as you straighten your legs by slowly sliding your heels along the floor. Stop when you can no longer hold a full tilt position. Hold and count aloud to six. Bring one leg, then the other, back to the starting position, maintaining the pelvic tilt throughout. Hold the starting position for six more counts. Relax. Repeat 12 times. The next two exercises trimmed nearly 4 inches off the waistline of Poughkeepsie, NY, resident Marion Alexandra Licchiello, 35.

2. Lie on the floor with your legs straight up in the air. Place an exercise ball between your knees. Next, do a slight pelvic tilt from the hips. Squeeze for 1 second and relax. Start with 10 repetitions and work up to an amount where you feel fatigued.

3. Start in the same position as the previous ab exercises, with the ball between bent knees. Lift your hips off the floor so your knees move toward your chest. Squeeze for 1 second and then relax. Start with 10 repetitions and work up to an amount where you feel fatigued.

In addition to strength training, Angela Susi attributes her flat stomach to the following two moves.

4. Lie on the floor, face down, and support your upper body on your elbows, forearms, and hands. Slowly lift the rest of your body off the floor until you're on your toes. Keeping your body straight, hold for as long as is comfortable, then slowly lower and relax. Repeat as many times as possible until fatigued.

5. Lie on your left side, supporting your upper body on your left elbow, forearm, and hand. Your elbow should be directly under your shoulder. Slowly lift the rest of your body off the floor, so all that's touching is your forearm and feet. (Use the other arm to balance. For an advanced move, hold that arm straight up in the air.) Keep your body as straight as possible for maximum effect. Hold as long as is comfortable or until you can no longer maintain good form. Then slowly lower and relax. Repeat on the other side. Do as many times as possible until fatigued.

Here's a favorite from Virginia Markstein, 22, of Birmingham, AL, who also works on reducing her waistline by using an exercise ball.

6. Play catch. Get into a crunch position--lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you--first to your left side so you have to twist and reach to catch it, and then to your right. Do as many times as is comfortable, and try to increase the number each week.

7. Work against gravity. Using an L-seat at the gym to do hanging leg lifts is one of the best exercises for your midsection. You're using the weight of your own legs against gravity. To do it: Support yourself on an L-seat with your forearms, legs hanging straight. Using your midsection muscles, slowly pull your knees up toward your chest and then lower. Keep your back against the seat, and don't swing your legs. For a more advanced move, keep your legs straight as you lift them.

8. Do it at home. Here's a variation of the previous exercise that doesn't require gym equipment: Sit up straight in a firm, armless chair. Place your hands on the sides of the chair in front of your hips. Tightening your abs and supporting yourself with your hands, slowly pull your knees up toward your chest. Keep your lower back against the chair back. Hold and then slowly lower.

From Prevention.com