Get the flat stomach you want by squeezing these six simple moves into your day. The best part is you can do these exercises at any age, any time of the day and they are completely free. Start moving and you will be sporting that slim waist in no time.
All about abs
The Abdominals are made up of several muscles: The rectus abdominus, transverse abdominus, and the external and internal obliques. The Abdominal muscles sit on the front and sides of the lower half of the torso, originating along the rib cage and attaching along the pelvis. We have all heard of the elusive "six-pack" -- these are known as the Rectus Abdominus and are thin bands of connective tissue that give it that appearance. The deepest muscle of your core is the transverse abdominus wrapping laterally around the abdominal area. The fibers of external and internal obliques run diagonally on the body, allowing for all of your angled movement.
- Crunch: Lay on your back with your knees bent and your fingertips placed against the side of your head. Lift your shoulder blades off the floor by contracting your abdominal muscles bringing your nose towards the ceiling.
- Reverse Crunch: Place your hands underneath your bottom while on your back. With your head and lower back flat on the ground, keep your abdominal muscles tight. Raise your legs up and back to a 90 degree angle from their starting position on the ground. Keep your lower back flat against the floor at all times during the movement. Lower your legs, stopping just before your feet touch the ground and repeat.
- Reach & Crunch: Assume the position as you would a crunch with knees bent. Try to pretend like you are reaching to catch a ball someone is throwing to you. With your arms straight, reach to the outside of your knees as high as you can go, alternating each side.
- The Nat: Sit straight up on the floor with your knees bent slightly. Rest your fingertips aside your head and very slowly lean back lowering your head to the floor. This becomes very challenging when you are about three-fourths the way to the floor.