There is no one exercise that will give you firm and flat abs, rather a combination of exercises which target the full range of the abdominal region. One mistake people often make is thinking that the only way to achieve a firm mid section is by doing hundreds of sit-ups and crunches, when in fact there are a number of other result-producing exercises which target abs. Here are 4 great exercises for flat and firm abs.
1. Squats
Squats are obviously considered a leg exercise, but in fact they work a range of muscles throughout the body due to the effort and breathing involved during the exercise. Squats particularly target the abdominal region due to the squatting motion. If you find squatting with a bar difficult then hold 2 dumbbells either side of you and gently squat down keeping your back tilted slightly forward but straight at all times, push from your heels and never let your bum go below knee level. Squats are also very effective without using weights at high repetition.
2. Leg Extensions and Leg Curls
These two exercises, like squats, actually raise the metabolism more than crunches, sit ups or any other targeted ab exercise. Leg exercises of the larger muscles like your quads or hamstrings will help you burn body fat and increase the effectiveness of your targeted ab exercises if done beforehand.
3. Running
To burn excess fat around the stomach region there is no better exercise than running. To achieve a flat belly we need to elevate our heart rate to a fat burning degree. Run at 60-65% of your maximum speed for optimum fat burning results. By training in this zone the body learns to metabolize fat. The repetitive motion of lifting our legs also consistently targets the stomach muscles.
4. Targeted Ab Exercises
You can't spot target fat, but you should definitely include ab exercises in your exercise routine. If you combine your ab exercises by doing cardio beforehand you will increase the amount of fat you burn whilst working out your abs. To achieve a flat stomach go for high repetitions when working out your abs, slow and/or weighted ab exercises will bulk out your abdominal muscles and only make your stomach look bigger.