The 5 Best Exercises for Strong Flat Abs

Let's be real. We all want to be able to have a strong and healthy body but sometimes we don't have the time or the energy to invest in ourselves as much as we would like to. One of the most important (and talked out) parts of our body that we are constantly trying to tighten, flatten, and tone is our abdominal. The abdominal is a very important set of muscles that is not just for looks, but actually contributes to many other parts of our overall health. Strong abs help maintain good posture, they help with balance, and they also help stabilize our other muscles.

But I know I don't have hours a day to work on my abs, so I am always looking for how to workout the most efficiently and effectively. So I've compiled 5 simple ab exercises that will help you (and me) get our abs strong, healthy, and a little flatter. :)


1. Spiderman Plank Crunch

This exercise is a twist on a regular forward plank. Men's Fitness says that the plank is one of the only exercises that works all of your core muscles at once. Yes, it is a difficult exercise but it is definitely worth the results and is great to do if you do not have a lot of time to spend on abs in your regular workout.

Instructions from mensfitness.com: Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.

2. Reverse Curl and Lift

This exercise combines a reverse crunch with a leg lift and is a great strengthening tool for your core and back. If this position ends up putting too much strain on your neck, put a pillow under your head. This will help you focus your energy on working your abs while still giving you the benefit of lifting your head and neck up which makes your abs work harder.

Instructions from huffingtonpost.com: Lie flat on your back with both hands behind your head, legs extended out with your heels lifted about six inches off the floor, toes pointed. Contract your abs, bend and draw your knees into your chest, and raise your hips slightly off the floor. Slowly lower back to the start position. Repeat eight times, for three sets total.


3. Mountain Climber

This exercise is great for your abs and for cardio! For this exercise opt for the quality of your movement over the speed of  your movement. You do not want to be doing jerky movements, instead you want to focus on holding your core tight and keeping your back flat.

Instructions from womenshealthmag.com: Assume a pushup position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles (a). Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can (b). Return to the starting position, and repeat with your left leg (c). Continue alternating for 10-12 reps.


4. Side Plank with Rotation

And we are back to the plank again. This variation of the plank is definitely challenging, but it is a great core stabilizer and tightener. You can literally feel your abs getting tighter as you twist your arm under your body. Don't worry about how many reps you do, just do as many as you can.

Instructions from womenshealthmag.com: In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side.


5. Straight Leg Raise

This last exercise is no joke! Though leg raises are simple they require thoughtful concentration on your core and lower back. You don't have to do hundreds of these to start feeling your muscles working, you will feel the burn after a couple of reps. The key to this exercise is not letting your back arch while you lower your legs. Keep your stomach tucked in and your back close to the ground. This ensures that your abs are doing most of the work, not your arms or your back.

 Instructions from realsimple.com: (A) Raise both legs toward the ceiling. Breathe in and tighten your abs. (B) Exhale and slowly lower your legs until they’re about four inches above the floor (or as low as you can go without lifting the small of your back). Pause and breathe in. Breathe out as you raise your legs to the starting position. Repeat 10 times.


I hope these exercises inspire you to take a couple of minutes and workout that core!

You can do it! :)

~Hannah