Flatten Stomach

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The best ab exercises will help you define your abdominals and get assist help you get the shape you desire. Abdominal exercises will not reduce your body fat covering the abdominals or create six-pack abs on their own though. To get great six-pack abs and a flatten stomach, you need to strengthen the abdominals along with the rest of the body to build muscle, raise your metabolism and help reduce body fat. Getting the abs of your dreams consists of following the best ab exercises, an overall exercise program to tone and define your body and increase your metabolism as well as a proper diet. The best ab exercises consist of simple ab exercises which work all your abdominal muscles.

Below are some of the best ab exercises - repeat each exercise for 12-16 reps:

The Bicycle exercise is the best move to target the rectus abdominis which makes up the 'six pack' and the obliques. Follow the following steps to do the exercise properly:

- Lie flat on the floor, face up and place your fingers behind your head.

- Bring your knees in towards the chest and lift your shoulder blades off the ground. Ensure you do not pull on your neck during the exercise.

- Straighten out your left leg out to a 45 degree angle and turn the upper body to the right at the same time. Bring your left elbow towards your right knee.

- Then switch sides and bring your right elbow towards the left knee. Continue this exercise, alternating sides in a 'pedaling' motion.

The Captain's Chair abdominal exercise is the second most effective move for the rectus abdominis and the obliques muscles:

- Stand on chair and grip the handholds to stabilize your upper body.

- Press your back against the pad. Contract the abdominals, raise your legs and lift your knees towards the chest.

- Do not arch the back during this exercise. Breathe smoothly throughout and slowly lower back down and repeat.

The vertical leg crunch is another effective abs exercise for the rectus abdominis and the obliques muscles:

- Lie down with your face facing upwards. Extend your legs straight up in the air with your knees crossed.

- Contract the abs and lift your shoulder blades off of the floor. Keep your legs in a fixed position and pull in your stomach towards the floor at the top of the movement. Lower and repeat.

The exercise ball is a great tool to help strengthen the abdominals:

- Lie face-up on the exercise ball, with the ball under your mid back or lower back.

- Cross your arms over your chest or place them behind your head. Contract your abdominals and lift your torso off the ball. Pull the bottom of your ribcage down towards your hips during this lift.

- As you curl up, keep the ball stable - ensure you do not roll during the exercise.

- Lower back down, getting a stretch in the abdominals and repeat.

The plank ab exercise is a fantastic exercise to increase endurance in both the abdominals, the back and stabilizer muscles:

- Lie on mat with face down resting on your forearms, palms flat on the floor.

- Push off the floor, raising up onto your toes and resting on the elbows.

- Keep your back flat, in a straight line from head to heels.

- Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. Hold for 20 to 60 seconds, lower and repeat the exercise.

The above exercises are some of the best ab exercises and will assist you in toning your abdominals but to get a flatten stomach and the abs of your dreams you need to follow a complete program. To get a flatten stomach and the abs of your dreams, you will need to lose excess body fat, tone your overall body which will also help increase your metabolism and follow a regime of the best ab exercises! It is not good enough to simply do ab exercises as excess body fat will cover your abs. You will need to find out about diet too in terms of what diet will help you lose excess fat whilst also assisting muscle growth.

Also, if you need more, you can read flatten stomach book.

Source: http://www.web-site-info.co.uk/abs/

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