Achieving a flat stomach is a fitness goal for many, and incorporating targeted ab exercises can be instrumental in sculpting and toning the abdominal muscles. A flat stomach not only contributes to aesthetic appeal but also supports core strength and overall well-being. Simple yet effective ab exercises can play a crucial role in this journey, targeting the muscles of the core to enhance stability and definition.
We spoke with Andrew White, a NASM-certified personal trainer and the co-founder of garagegympro.com, to learn about two simple and trainer-approved ab exercises that can aid in a flatter belly. White said that simple exercises such as planks and bicycle crunches are the ones to perform regularly.
Planks
The plank exercise stands out as a simple yet highly effective workout that can significantly contribute to achieving a flatter stomach.
To elaborate further, White says, "Planks are a personal favorite of mine because they engage the entire core, targeting muscles like the rectus abdominis, obliques, and transverse abdominis. Regularly incorporating planks into your routine will undoubtedly help you build core strength and stability, which are essential for achieving a flatter and more toned stomach. I've also seen improvements in posture and reduced lower back pain in many of my clients who regularly perform planks."
In order to properly perform this exercise, White says to follow these instructions: Start by assuming a forearm plank position with your elbows aligned under your shoulders, forearms resting on the ground, and your body forming a straight line from head to heels. Engage your core, squeeze your glutes, and hold this position. Make sure to keep your neck and spine in a neutral alignment. Begin with a 30-second hold and gradually work your way up to 1 minute or more as your core strength improves.
Bicycle Crunches
Bicycle crunches are a simple yet impactful workout that engages the entire core, including the rectus abdominis and obliques, promoting muscle toning and definition.
"Bicycle crunches have consistently delivered results for my clients, targeting not only the rectus abdominis but also the oblique muscles. This exercise effectively tones the abdominal muscles, contributing to a flatter stomach. Moreover, it enhances coordination and stability, which are invaluable aspects of overall fitness," White notes.
White says to follow these steps in order to correctly perform bicycle crunches: Lie on your back with your hands positioned behind your head, elbows out wide. Lift your shoulders off the floor and bring your knees to a 90-degree angle. Extend one leg while simultaneously twisting your torso, bringing the opposite elbow toward the bent knee. Alternate sides in a 'pedaling' motion. Aim to perform this exercise for 1-2 minutes, focusing on controlled movements and steady breathing.
