Top 10 Exercises for Females for a Flat Abdomen

Do you perform endless numbers of stomach crunches only to discover very little results? Develop flat, sexy abdominals by performing functional exercises that incorporate all of your core muscles. Your core muscles are comprised of your rectus abdominals, internal and external obliques and your transversus abdominis muscles. Crunches only work your rectus abdominal muscles. Incorporate exercises that challenge all of your core muscles simultaneously during functional movements. Work your abdominals two to three times each week to achieve your desired results.

  1. One-Legged Planks

    • The plank is a challenging position that forces you to activate all of your muscles in order to keep your spine stable. The one-legged plank adds an additional challenge. Begin in a plank or push-up position. Without bringing your hips towards the ceiling, lift one leg off of the floor and hold for five to 10 seconds. Return to your starting position and repeat on the other side. Complete 10 repetitions on each side. For an additional challenge, try lifting your opposite arm simultaneously with your leg lifts.

    Open-Leg Rocker

    • The open-leg rocker creates a strong waisteline while challenging your balance. From a seated position, extend both legs into the air hip-width-distance apart. Place your hands around your ankles or under your thighs. Round your spine and roll back onto your upper back. Make sure to keep your head and neck off of the floor. Perform a rocking motion to roll back up to your starting position. Complete five to eight rolls.

    Low Plank Crawl

    • Begin in a low plank balanced on your forearms and toes. Keep your arms bent and lift one arm as far forward as you can while simultaneously stepping your opposite foot forward. Repeat on your other side. Complete 10 steps on each side before reversing your direction.

    Teasers

    • Lying on your back, lift both legs to a 45-degree angle from the floor while extending your arms overhead. Inhale as you roll up, keeping your legs in place. Reach your arms towards your toes as you continue to roll until you are balanced in a V-sit position. Exhale as you keep your legs extended while rolling back to your starting position. Repeat for five repetitions.

    Criss-Cross

    • The criss-cross exercise mimics a bicycle motion for your legs while challenging your core muscles. From a lying position, place your hands behind your head and pull your knees towards your chest. Lift your shoulders off of the floor, rotate your waist bringing your right elbow towards your left knee while extending your right leg. Switch and rotate towards your other side. Complete 20 rotations in each direction.

    Hip Circles

    • Hip circles are a challenging and effective abdominal flattening exercise. Begin seated with your arms extended behind you. Lift both legs towards the ceiling. Keep your feet together and move your legs out and around in a circular pattern. Complete 10 repetitions in one direction and repeat for 10 repetitions in the opposite direction.

    Plank With Knees to Elbows

    • Begin in a pushup position with your feet separated hip-width distance apart. Lift your right leg, bend your knee and reach it around towards your right elbow. Bring your leg back to your starting position and repeat on your left side. Repeat five times on each side. For an additional challenge, lower into a pushup in between each rotation.

    Burpees

    • Start from a standing position with your feet together and your hands by your sides. Bend your knees and squat down bringing your hands to the floor. Jump your feet behind into a plank position. Jump from the plank position bringing your feet towards your hands. Lift up and extend your arms overhead as you jump up. Land with your knees slightly bent and repeat. Complete 10 repetitions.

    Reverse Crunches

    • Add to the traditional crunch for extra abdominal flattening benefits. Lie on the floor with both knees bent and your hands behind your head. Lift your head, neck and shoulder blades off of the floor while simultaneously lifting your hips and bringing your knees towards your chest. Lower down to your starting position and repeat for 20 repetitions.

    Double-Leg Stretch

    • Lie on your back and extend both legs towards the ceiling. Place your hands behind your head and lift your upper body. Keep your legs straight as you lower towards the floor. If you are new to exercise, add a slight bend to your knees. Lift your legs back to your starting position and repeat for 10 repetitions.