Best Exercises to Flatten Abs - Abdominal Exercises

The abdominal muscles are a group of 6 muscles that extend from the ribs to the pelvis. The outer most muscle, the rectus abdominus, gives the 6-pack ab effect when it is worked on. The abdominal muscles are very important, as they assist in functions of breathing, help maintain good body posture and help create and maintain a healthy spine and back.

These abdominal exercises are widely believed to be the best exercises to flatten abs:

Complex Stomach Crunch: Here's how you do it - lie flat on your back, on the floor and intertwine your fingers behind your head. Then bend your knees towards your chest, while lifting your shoulders off the ground. Be careful as you raise your upper body that you do not pull your neck. Now stretch out your right leg, while simultaneously bringing in your left elbow towards your right knee. You need to turn your upper body sideways to do that. Repeat this movement, this time stretching out your left leg, and bringing in your right knee. Repeat these motions about 12 times, and keep increasing the number of sets you do.

Balanced Crunch: This is one of the best exercises to flatten abs, as it works on almost all the abdominal muscles. However, you will need an exercise ball to do it. With your feet firmly planted on the floor, first sit on the ball and then lie back. Your body from your head to your knees should be parallel to the floor and ball should be under your mid/lower back. You could either join your hands behind your head or cross them over your chest. Squeeze your ab muscles as you lift your torso off the ball. While doing this, the ball should remain stable and not roll. Lower your upper body till it is once again parallel to the ground. You abs should get stretched. Repeat the crunch 12-15 times.

Vertical Leg Crunch: Among the different abdominal exercises, this is the most widely used stomach crunch. Lie on your back on the floor and stretch your legs straight up with your knees crossed. Now squeeze your abs and lift your shoulders off the floor. While doing this, imagine your belly button being pulled toward your spine, and try to keep your legs steady. Do about 12 to 15 repetitions.

Captain's Chair Crunch: The captain's chair is great for six pack abs exercises. It is a rack with padded arms, that you are likely to find at most gyms and health clubs. To start, stand on the captain's chair, place your arms on the armrests, and take a firm hold of the hand holds. With your back pressed against the pad, squeeze your abs and raise your knees up towards your chest. Gradually, lower your legs and straighten your knees. Repeat this exercise about 12 to 15 times, and try to do between 1 and 3 sets without overexerting. For this exercise to be performed safely ensure you do not arch your back or swing your legs up.

These exercises will help you strengthen and tone your abdominal muscles. However, even the best exercises to flatten abs will not help you achieve a six pack, unless you lose the flab covering up your well-defined abs. Another very good reason to lose this kind of fat (abdominal fat) is because it puts one at a greater risk of cardiovascular disease, diabetes and certain types of cancers. With a consistent exercise regimen and a healthy diet, losing excess belly fat is a very achievable goal. An encouraging fact is that most physicians say that when you lose weight, the excess belly fat is the first to go.