Exercises to Keep the Stomach Flat in College

Many people have the misconception that working out and staying fit has to take up a lot of time. Just because you're busy in college with studying and all of those social events doesn't mean you can't keep a trim tummy. Try performing some easy, effective exercises in the comfort of your own dorm room. Focus on including targeted exercises for the abdominal muscles to build tight, strong muscles and sculpt your way to a slimmer waist.

  1. Crunch

    • The basic crunch often gets a bad rap, but it will get you results if you do it correctly. Start on your back on the floor lying flat, your arms extended straight down at your sides, palms down. Bend at the knees so your feet are flat on the floor. Engage your core by tucking in your lower abs and flex at the waist, bringing your torso up. Go as far as you can without raising your lower back off the floor. Lower back down to your original position.

    Jack Knife Situp

    • The jack knife situp targets the rectus abdominis muscles, the front section of your abs. It also works the obliques at the sides. Lie flat on the floor, arms and legs extended straight down. Simultaneously, raise your legs and torso, bending at the knees and bringing your chest to your thighs. Return to your starting position, maintaining your straight body alignment by not tilting to one side or the other during the movement.

    Front Plank

    • The front plank targets the transverse abdominis and rectus abdominis muscles, making it an effective exercise for helping keep your tummy firm and flat. Start on your stomach on the floor, legs together straight out behind you, arms bent so your hands are face down beside your chest. Engage your core and in a slow, controlled movement, lift your torso and legs off the mat, creating a straight line with your body. Balance on your palms and the balls of your feet, keeping your abdominen tight. Hold, then return to your starting position.

    Body-Weight Squat

    • The squat helps tone and tighten the ab muscles, but also works nearly all of the muscles in your lower legs, making it an ideal exercise to include in your ab routine, because as the American Council on Exercise warns, by only focusing on one specific area of your body, you can end up dealing with issues such as "strength imbalances and postural difficulties." Start in a standing position, feet slightly wider than hip-width apart, your back straight. Point your toes out slightly to give yourself more stability. Keeping your head aligned with your spine, squat down until your thighs are parallel to the floor. Push up off your heels and return to your starting position.

    Cardio

    • Cardio plays an important role in keeping any area of the body slim. Strength-training exercises help you build strong, defined muscles, but those muscles stay covered up when they're hidden under layers of fat. To burn body fat and reveal those tight, toned muscles, include cardio as a part of your total workout plan. Even just 20 to 30 minutes, three to five times a week will help you maintain a low fat-to-muscle ratio. Take the stairs instead of taking the elevator, do jumping jacks in your dorm room, walk downtown to lunch with your roommates instead of ordering in -- it's all about staying active and you'll blast calories away. Just don't try to spot reduce, because you won't get results that way. Instead, focus on full-body cardio to burn fat from all over your body.

    Considerations

    • Start with a single set of eight to 12 reps of each strength-training exercise, and gradually work up to three sets of 12 reps. Don't forget, even with all of the effort you put into your workouts, it's not going to do any good if you're binging on snack machine goodies and fatty, processed foods. To get results you need to be just as serious in the kitchen as you are with your exercise. Stick to a clean diet, one that's full of fresh, natural foods like fruits and vegetables, to stay slim and make your hard work pay off.