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Flat Stomach Workout for Women
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Overview
Everyone wants a tight, flat stomach that is well-defined and looks great in clothes. You must remember that you will not achieve abs of envy with exercise alone. Diet is an important ingredient to achieve the look you want. That being said, there are several exercises to help you get a flat stomach.
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It's All About Posture
Maintaining proper posture while performing abdominal exercises will prevent injury and give your abdominal muscles a better workout. Concentrate on your posture throughout your exercise session by following these guidelines.
Keep your head level with the floor and look straight ahead. Relax your shoulders while straightening your back. This will bring your chest up. Hold in your abdomen. Pull in your tummy as if you are trying to fasten a tight pair of pants. Place your feet shoulder-width apart. Keep a slight bend in your knees at all times. These guidelines apply for exercises in which you are both standing or lying down.
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Abdominal Exercises
Warm up your abs by standing and maintaining your posture. Pull in your stomach for a count of 15. Repeat this 10 times.
Do a set of reverse crunches by raising your feet 6 inches from the floor while lying flat on your back. Bring your knees to your chest while contracting your abs. Slowly extend your legs back out straight and repeat the exercise ten times.
Do a set of scissor kicks by placing your hands under your behind while keeping your back flat on the ground. Raise your left leg 10 inches from the floor and lower it back down slowly. Raise your right leg about 10 inches from the floor and lower it back down slowly. Repeat the exercise 10 times, continuing to alternate your legs.
Do a set of pelvic tilts by lying flat on the floor. Bend your knees with your feet flat on the floor as if you are going to do sit ups. Lift your pelvis from the floor while keeping the upper part of your body on the floor. Lower your pelvis slowly back to the floor. Repeat this exercise in three sets of 10 with a brief rest between.
Do a set of lying thrusts by lying on the floor with your knees bent and feet flat. Place your hands with palms down under your behind. Keep your head on the floor and look upward slowly. Bring your head back level and look at the ceiling. Repeat the exercise in three sets of 10 with a brief rest between.
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Work Those Obliques
Do a set of oblique twists by lying on your back with your knees bent and your feet flat on the floor. Lock your fingers behind your head. Lift your upper body using your abs and twist slightly to the left while touching your right elbow to your raised left knee. Lower your left leg and upper body back to the floor slowly. Lift your upper body again and twist slightly to the right while touching your left elbow to your raised right knee. Lower your right leg and upper body back to the floor. Alternate your left and right while repeating this exercise in two sets of 10.
Do a set of side crunches by lying on your back with your knees bent. Lay your legs over to the left and lift your upper body. Lower your upper body slowly back to the floor. Repeat this exercise in two sets of ten. Lay your legs over to the right and lift your upper body. Lower your upper body slowly back to the floor. Repeat this exercise in two sets of 10.
Stand tall, maintain proper posture and hold a small towel taut between your hands with your arms outstretched above your head. Concentrate on holding the towel tight the entire time. Contract your abs and move your upper body in a large, slow circular motion over your hips. Repeat this exercise in two sets of 10 with a brief rest between.
