Almost all exercises for men, target the abdominal muscles, and aim for fat loss in the stomach area. Some of the effective ones have been described in the following article.
A perfectly toned and flat stomach is difficult to achieve without discipline and hard work. Unused body fat is stored in the stomach, people who do not exercise or have unhealthy lifestyle develop a belly which may look undesirable. Some effective stomach flattening exercises for men are given below.
Abdominal crunches provide exercise to the abdominal muscles, helping to get a flat stomach. Some of the types of crunches that may prove useful, have been described below.
- Traditional Crunch: Lie down on your back, on a yoga mat, and fold your legs at the knees, such that your soles touch the ground. If you are a beginner, ask your friend to stand on your feet. Cross your hands behind the head. Tuck in your chin so that it touches the chest. Lift your upper body, and touch your chest on the knees. Perform 2-3 sets of 15-20 repetitions each.
- Reverse Crunch: Lie down on your back, on a yoga mat, and lift your legs to form a 90 degree angle with your torso. Do not bend your legs at the knee, when they are in the elevated position. Once you are in this start position, crunch your legs towards the head, and feel the abdominal muscles strain. Keep your hands to the side of the body to provide stability. Perform 2-3 sets of 15-20 repetitions each.
- Decline Bench Crunch: This is an advanced version of the traditional abdominal exercises. Lie down on a decline bench, with your head on the side of the bench which is closer to the ground. Ask your friend to sit on your legs to prevent you from sliding down. Then, pull your body up, to touch your legs. Perform 2-3 sets of 10-12 repetitions each. As you get used to the range of motion, increase the repetitions to 15-20.
Lie down on your back, with your legs extended in front of you, in such a way that the toes point skywards. Keep your hands beside the hips, and lift your legs to form a 45 degree angle from the ground. Lift your legs slowly, and avoid any jerky movements to prevent injuries. Sudden jerks may cause a sprain in the lower back.
Another advanced exercise is the hanging leg raise. For this, hang from a push up bar with outstretched arms, and lift your legs in front of you. Men who find this difficult can also bring their legs up to the chest level by bending their knees. This is one of the most effective exercises for lower abs.
Other exercise options include leg squats and stability ball routines. To get a flat stomach it is also important to have a healthy diet, as well as a cardiovascular exercise routine to complement the stomach exercises.