THE BEST FLAT ABS EXERCISES FOR MEN AND WOMEN

Train for Flat Abs... Bicycle Crunch: You want four to eight key moves in each workout. Be sure to target the upper and lower abs, the oblique muscles along your sides, and the back. The “bicycle” is one of the best. Lie on your back and”pedal” in the air. Raise one shoulder as if trying to touch the opposite knee. Repeat on the opposite side for two sets of 12 reps. Keep your elbows back, and your lower back on the floor.

Classic Crunch: This exercise is very effective that’s why it’s called classic crunch. Lie on your back, knees bent and feet flat on the floor. Put your hands behind your head, facing out to elbow. With your low back on the floor, use your abs muscles to lift your upper body as far as you can. Hold the position, and then slowly return to the floor. Do 3 sets of 10-12 reps. Rest for 30 seconds in between all abs exercise.

Reverse Crunch: This is for targeting the lower abs, which is for toning the area. Keep your arms at your sides, palms down. Use the abs to lift the legs, bringing the knees directly over the hips. Contract the abs further, and raise your hips and lower back off the mat, knees toward your face. Hold briefly before lowering back to the mat. Don’t let your feet touch the floor. Do three sets of 10-12 reps.

Plank: This is the secret of the abs making exercise most of the people does not like to do that but its really get the job done. Lie on your stomach with your forearms on the floor. Keep the elbows bent and under your shoulders. Use your core muscles to lift your butt and off the floor, tightly contracting your butt and abs. Hold for 5 and work up to 30-60 seconds lowering to the floor. Do three sets, resting 20-30 seconds in between. Stop immediately if you feel any lower back pain.

Cardio for flat abs: If you can’t see your abs for your belly, you need more than an abs workout. Aim for a minimum of 30 minutes of moderate- intensive cardio on most days of the week. Beside burning fat, regular cardio protects against heart disease, depression, and certain types of cancer.