There is probably no one who has not yearned for those washboard abs or at least heard people crib about their bellies. However, the good news is that getting flat abs is not that impossible, provided you have the discipline and perseverance to do the things necessary to achieve your goals.
The first step to flatter abs is a controlled and balanced diet that is rich in fiber and protein and low on fats and carbs. Apart from this there are some effective exercises for flatter abs that will help you to get into shape.
Various Exercises For Flatter Abs
Curl Up/Sit Up
Starting position – Lie on the back with the knees bent and feet placed flat on the ground. The distance between the heels and the buttocks should be about 10 inches and it is better if you have someone to hold them down or sandwich them between two bars. Place your hands and arms crossed over your chest.
Curl up your torso so that your elbows touch your upper thighs and breathe out as you do this. Then lower your torso so that your shoulders lightly touch the ground while you breathe in. Repeat the process as many times as is comfortable. This is one of the best exercises for flatter abs.
Starting position – Go down on your hands and knees as you would while doing pushups. Balance your body weight on your toes/knees and hands. Keep your wrists aligned with your shoulders.
Keep the back straight and tighten the abs and glutes so the lower back does not sink. Breathe out for 10 seconds as you hold this position. When you exhale simultaneously tighten the abs to draw your navel towards the back.
Lying Leg Raises
Starting position – Lie in a supine position with your palms facing down and tucked under the glutes which will work to cradle the pelvis when you move. Raise the legs from the floor till they are vertical and bent at the knees slightly. Thrust the legs upwards and then lower the legs till your lower back touches the floor and then lower the feet so that they don’t really touch the floor.
Keeping your feet off the floor will maintain tension and will work your abs because the muscles remain tight and contracted. This is another one of the great exercises for flatter abs that will give quick results.
Starting position – Stand keeping your legs a little apart and hold a stick across the back of the shoulders. Grip the stick lightly on both ends with your hands. Rotate the upper body from one side to the other, while the pelvis remains fixed.
Rounding the back a little will increase the intensity of the exercise. This exercise can also be performed while sitting on a chair. This will keep the pelvis fixed and focus the efforts on the abdomen more. If you want desired results then you should do this exercise for several minutes.
If you do these exercises on a regular basis it will help you get flat abs fast, but remember that you have to be patient and persistent. The abs are the most difficult part of the body to bring in shape and it will take time before you see the results.
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