Flat ab training tips:
1. Be slow and controlled
Don’t rush through your ab exercises, as this leads to sloppy form and muscles that are not fully engaged. Instead, make each rep count by performing your ab routine in a slow and controlled manner. Try counting to two as u ascend into an exercise and do the same as u descend.
2. Think small and tight
When training abs, think about your waist getting smaller with each rep. This will keep your mind connected to the muscle, so that your abs stay fully contracted throughout the exercise.
3. Pull belly towards your spine
Before you begin your first rep, think about pulling your belly button towards your spine. Doing so helps to engage the abs deeply so you can get the most benefit from each rep. And, if you push your abs out rather than drawing them in when you train, you may increase, rather than decrease, your waistline.
4. Relax the neck
Straining the neck while performing abdominals will decrease the amount of ab work you can comfortably complete. So, be sure not to mobilize your trunk by throwing your head forward or pulling on the head and neck with your arms. Instead, focus on solely using the abs to lift your trunk and shoulders. Throughout an exercise, keep your neck in alignment by pretending that u have a tennis ball under ur chin.
5. Pause and squeeze
At the top of your crunches and sit-ups, pause for 2 seconds to squeeze the abs a little tighter and then lower your body to the starting position. Doing so will ensure full contraction as well as increase the burn and effectiveness of the exercise.
Form: Lie on your back with your legs straight, your arms extended at your sides and your head lifted off the ground.
Routine: Lift both feet about 8 inches off the floor and alternate lifting and lowering each leg in a scissor-like motion. As one leg is lifted, the other should be simultaneously lowering. One lift and lower of each leg count as a rep.
Beginners: Place your hands under ur butt for additional support
2. Side plank
Form: Similar to a standard plank, place feet one on top of the other with your supporting hand on the floor and resting hand on your hip.
Routine: Lower hip to the floor and raise up to the starting position engaging the side of your abs.
Beginners: Instead of resting your weight on your feet u can alternate with ur knees.
3. Reverse crunch
Form: Lay flat on your back and place your hands to your side, lifting your legs up to a 90 degree angle, keeping them straight.
Routine: Lift your butt up off the ground, pushing your feet towards the ceiling. SLowly lower and repeat.
Beginners: Place hands under butt for stability.
4. Holding leg raise plate
Form: Lie on your back and position yourself straight up in the air- your feet should be directly above your hips. Holding a weight that suits u best. The weight should be in line with your shoulders.
Routine: Holding the plate steadily, lower your legs to the ground- only lowering as far as you can keep you abs contracted and your back pressed into the mat. Slowly raise your leg back up to starting position. Inhale as u lower and exhale as you raise your legs
5. Plank glute raise
Form: To get into plank position, lay on your tummy on the floor. Keep your toes together and raise your body up onto your elbows. Keep forearms straight forward and elbows below your shoulders. Hold your torso completely parallel to the floor.
Routine: In plank position, slowly lift either leg towards the ceiling, keeping your leg straight. Lower leg back to the floor and alternate between legs for reps.