Stomach Flattening Exercises

Stomach flattening exercises are always of interest to anyone who is starting an exercise program. However, while a well-designed abdominal exercise program will add tone and definition, there are only four ways to truly flatten your stomach.

Stability Ball Oblique Exercise

Stomach flattening exercises will only be effective if you fulfill these fitness requirements:

• Watch your diet: The abdominal area tends to accumulate fat. Therefore, consuming less fat is crucial to obtaining a flat stomach
• Perform aerobic exercise: Aerobic exercise will help you burn body fat, which will eventually help you flatten your stomach
• Improve your posture: There's a reason why exercise techniques such as Pilates are so effective for achieving a flat stomach. Pilates and other types of posture improvement exercises help correct the muscular imbalances that cause a protruding belly. These include a sway-back posture or a slouch.
• Stay hydrated:Your body needs water in order to survive. When it's dehydrated, it stores water in the form of bloat. This is a survival mechanism. Drinking water will help you stay hydrated and thus avoid bloating.

While most people associate stomach flattening exercises with crunches, to truly tone the abdominal area, you have to work your core muscles. The core muscles are located in the deeper layers of your abdominal muscles. The transverse abdominal muscle is one the most important core muscles. It is activated when you exhale and when you voluntarily contract your abdominal muscles. Many physical therapists use the drawing in maneuver as a means of activating the transverse abdominal muscle. Simply draw your belly in and hold it tight for ten seconds. Perform this exercise 10 times daily.

The American Council on Exercise (ACE) is an educational organization for group exercise instructors and personal trainers. Since many fitness participants are interested in flattening their bellies, ACE decided to fund a study that examined the benefits of the various types of abdominal exercises. The following exercises requited the maximum number of abdominal fibers.

Lie flat on your back with your lower back pressed into the floor. Place the tips of your fingers along the side of your head, right above your ears. Elevate your legs to a 45- degree angle and begin a bicycle pedaling motion. Bring your left elbow to your right knee, then your right elbow to your left knee. The opposing hip should stay flat on the floor. Perform 20 repetitions or 10 twists to each side.

The stability ball has an added benefit. Since it challenges your balance, it requires you to recruit your deep core muscles. Sit on the ball with your knees bent and your feet flat on the floor. Lie back until your thighs are parallel to the floor with your butt, back and shoulder blades on the ball. Place your fingertips in the same position used for bicycle maneuver. Begin with a small nod of the head, while you inhale to prepare. As you exhale, draw your belly towards your spine and lift your shoulder blades to a 45 degree angle. You can also work your obliques, by rotating your torso from side to side. Perform 10 repetitions of the straight crunch and 16 repetitions, or eight to each side of the oblique exercise.

When combined with diet, aerobic exercise, hydration and posture improvement, these exercises will tone and define your abdominal area.

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