How to Flatten the Abdomen

One of the most obvious examples of being out of condition is the pot belly. The pot belly symbolizes low class in both comedy and drama. If you want to flatten the abdominal muscles and tighten the tummy, then using appropriate, consistent exercise is a beneficial start for you.

Instructions

Difficulty: Moderate

1. Learn to do leg lifts. Lay on your back. You may need a pillow in the arch of your back for support. If you have back problems, this exercise can be modified by sitting against a couch. Lift your legs and hold them for a count of 10. Slowly lower them back down and lift again. Do 10 repetitions.
2. Lay on your back and lift your buttocks up so there is an arch and your buttocks no longer touch the ground. Squeeze your bottom cheeks together and tighten the muscles in your stomach at the same time. Hold for a count of 10 or as long as you can. Relax the muscles and lower your bottom down. Begin again. Back problems can be aggravated with this exercise. This one will not only flatten abdominal muscles but tighten your buns, too.
3. Try one for everyone. This is a wonderful stomach exercise that will flatten your abdominal muscles with little pain and lots of gain. Bend over putting your hands on your knees. Blow all the air out that you can while pulling the stomach muscles in as hard and far as you can. Hold it. Don't hold so long that you feel dizzy. Release and breath in. Blow out all the air and do it again.
4. Save your back and do a sit up. Instead of doing the sit up in a normal fashion, do a sit up laying on your back with your knees bent. Rest your hands lightly on the upper thigh, or as far as they easily reach. Curl the shoulders up, using only the abdominal muscles and slowly raise up, sliding the hands up the thighs until they reach the knees. Hold and slowly go back down.
5. Bicycle away the flab. Lay on your back and put your hands to the sides of your head. Bring your knees up at angle that is 45 degrees to the floor. Begin a bicycling motion and as you do, touch your right elbow to the left knee when the knee is pulled back in the peddling. Do the same with the right knee and left elbow. Do as many as comfortable and one more.

Tips & Warnings

• Back problems frequently come from weak abdominal muscles. Start slowly and use walking to supplement the exercises if you have back problems.