A great flat stomach exercise is the exercise ball crunch.
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Flat Stomach Exercise Ball Crunch

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A great flat stomach exercise is the exercise ball crunch.  It is commonly considered one of the best ab exercises because it works out your abs, helps to lose belly fat, strengthens stabilizer muscles, and increases your balance.

The exercise is a modification of the regular crunch.  With the regular crunch, you are lying on the floor and rolling your abs in order to crunch your abs.  When you are on an exercise ball, this requires your abs to remain flexed the entire time, even when you are in the rest or start position.

This continuous effort that your abdominals exert makes every crunch you do more effective.  Your upper and lower abs will be used in order to lift your torso up to complete the exercise, while your stabilizer and oblique muscles will be used to prevent you from falling off of the ball.

In order to get female abs, this exercise should become a regular set in your ab workouts.  Always remember that speed is not everything, the slower your movement, the more focused the exercise will work your abdominal area.

Remember exercising isn’t the only way to reach your six pack abs or flat stomach goals.  To get male or female abs you need good nutrition and a complete exercise routine.

How To Do The Exercise

 

1. The starting position requires you to lay face-up on the exercise ball so that it rests underneath your lower back.  Make sure you keep your feet at least shoulder width apart to assist with your balance.

2. Place your arms over your chest.  Do not place them behind your head, because when you do the crunch you will instinctively pull on your neck!

3. Flex your abs and roll your body to get your shoulders and upper body off of the ball.

4. Slowly lower back down to the starting position and repeat for 4 sets of 15 reps.

Exercise Ball Crunch Beginning Position

Beginning Position

Exercise Ball Crunch Ending Position

Ending Position

Tips

1. Slow and steady will win your race to the body you want.  The point of this exercise is to focus on all of your core muscles.  In order for this to happen, you need to make sure you do it slowly.  Take a minimum of 2 seconds to contract your abs up, and 2 seconds to get back to the starting position.

2. Keep your feet away from the ball.  Many make the mistake of keep legs and feet against the ball, but this dampens the effect of the exercise.

3.  Look up at the ceiling while you do this exercise.  Doing so will prevent you from bending your neck in a position that can hurt yourself and will target your midsection more effectively.

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Extra Six Pack Abs Tip

For your six pack abs, the most effective way to do these best ab exercises is by doing them with weight. Find light weight plates ranging from 2.5 – 25 pounds. Start this exercise with little to no weight at all, and then as it becomes easier to do 15 reps for 4 sets, start increasing the weight in small increments.

Extra Flat Stomach Tip

In order to get a flat stomach and great definition, increase the number of repetitions per set. You can try to do a super set of 60 reps instead of you doing 4 sets of 15 reps. Remember it’s best to not take breaks if possible.  This means doing this flat stomach exercise as one large set of 60 reps will be more effective than 4 smaller sets.

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