A toned and flat stomach has always been the epitome of fitness and athleticism. The coveted six-pack is coveted by both men and women because it not only looks good, but also has health benefits. Regular ab workouts strengthen the back and help prevent back pain. Similarly, a strong core leads to better posture, which reduces stress on the spine and joints.
To achieve a visible six-pack, all of the abdominal muscles need to be strengthened. A combination of complex training of the upper, rectus and lateral abdominal muscles is important. In addition to an effective workout, a low body fat percentage, a healthy diet, and a varied use of the different muscles play a crucial role.
A flat, toned, and tight stomach is not the only reason to work your abs. Strong abs have health benefits. They complement your back muscles and strengthen your core. This leads to improved posture and relief of the spine.
A strong core often reduces or eliminates back problems. For example, if prolonged sitting causes back discomfort, performing core exercises actively counteracts these symptoms.
For a flat stomach in a week, try these 9 versatile abdominal exercises that target the entire core. This set includes 6 classic exercises and 3 ball exercises, and can be modified based on your fitness level.
1. Sit up
Target muscles: Rectus abdominis + pyramidal muscles
- Lie on back with hands behind head. Legs are off floor. Thighs and calves should form a right angle.
- Tense your abdomen and, while exhaling, lift your entire upper body in a controlled manner and without momentum towards your knees until it forms a vertical line.
- Hold this position for a moment.
- Inhale and let your upper body fall back down without letting your shoulders drop completely.
- 3 sets of 20 reps
2. Plank
Target muscles: Whole core
- Get on all fours and place hands on forearms. Keep elbows square just below shoulders.
- Extend legs one behind the other and place feet close together.
- Look down and keep your head in line with your spine.
- Tighten your stomach and hold a stable line without arching your back.
- Hold 3 x 20 seconds
3. Candle
Target muscles: Rectus abdominis + pyramidal muscles
- Lie on your back and stretch your arms alongside your torso. Legs are stretched out and closed.
- Lift your entire torso off the floor up to your shoulder blades. Weight is on the shoulders.
- Raise your legs until they are perpendicular to the ceiling. Arms remain firmly on the mat.
- Tighten your stomach and hold the position for 3 seconds.
- Lower your legs back down to just before the floor.
- 3 sets of 10-12 reps
3. Criss Cross
Target muscles: Rectus abdominis + obliques + pyramids
- Lie on back with legs extended. Arms are flexed and hands are behind head.
- Raise your shoulder blades and legs off the mat.
- As you exhale, bring your right elbow and left knee together. Right leg remains straight in the air. The upper body is bent in the shape of a cross.
- Inhale and lower your torso and bent leg back to the starting position without lifting them completely.
- Switch sides on next exhalation.
- 3 sets of 15 repetitions on each side
5. Scissors
Target muscles: Upper, Middle + Lower Rectus Abdominis
- Lie on back with arms down and close to torso. Raise head slightly off mat and look up at ceiling.
- Lift your straight legs slightly off the floor and squeeze your abs.
- Raise your left leg toward the ceiling and cross it over your right leg. Switch sides quickly.
- 3 sets of 20 seconds each
6. Standing Diagonal Crunch
Target muscles: Whole abdominals + Improve coordination and balance
- Stand with feet hip width apart and squat slightly.
- Place your hands behind your neck and point your elbows outward.
- As you exhale, stand up and lift your right leg. Bring it to your left elbow and twist your torso diagonally.
- Lower your leg and straighten your torso. Return to starting position and switch sides.
- 3 sets of 15 repetitions on each side
7. Ball Crunch
Target muscles: Rectus Abdominis + Hip Flexors
- Lie on ball and roll forward into push-up position.
- Place lower legs on ball and extend arms vertically below shoulders.
- Belly is tensed and head is in line with spine.
- As you exhale, bend your knees right-angled and roll the fitness ball to your elbows in a controlled manner.
- Hold the flexed position briefly.
- On inhalation, straighten legs to return to starting position.
- 3 sets of 10 reps
8. Lateral raises
Target muscles: Rectus Abdominis and Obliques + Core
- Lie on ball with torso to the side.
- Legs are straight and stance up. Place hands behind back of neck with elbows pointing out. Tense your abdomen.
- As you exhale, straighten the torso and bend it slightly to the side. Only the abdomen rests on the ball.
- As you inhale, slowly lower your torso back down.
- 3 sets of 10 repetitions on each side – switch sides
9. Folding Knife
Target muscles: Rectus Abdominis + Core
- Lie supine with legs flexed and raised. Hold ball behind head with arms straight.
- As you exhale, raise your shoulders off the floor and simultaneously raise your legs. Place the ball between your straight legs.
- Holding the ball between your lower legs, lower your legs and arms back to the starting position.
- Then straighten legs and arms again and return ball to arms.
- 3 sets of 10 reps
Read: One exercise to tone your abs, arms and glutes in 5 minutes
