How to Get a Flat Stomach FAST

By Jeanine Detz, Shape Magazine

How to Get a Flat Stomach Fast: Why these moves work

Core exercises like the ones here firm the front, sides and back of your torso (not just your abs), making control-tops obsolete. But belly flattening is just one benefit of this plan. Your core muscles protect your spine, and the better they are at doing it, the comfier your body gets with coordinating movements (like hitting a tennis ball, rowing a kayak, and even running). In fact, a strong core can improve your endurance, make you a stronger athlete, and prevent injuries. Follow this plan and your body will function as fabulously as it looks.

How to Get a Flat Stomach Fast: Anatomy lesson

Your core includes muscles from your upper back to your pelvis, but the primary spine stabilizers are your rectus abdominis, external and internal obliques, transverse abdominis (together called your "abs"), and rector spinae. Your abs flex your spine, rotate your body, and pull in your belly. Your erector spinae, along your vertebrae extends the spine and helps support your torso.

How to Get a Flat Stomach Fast: Details

You'll need a 5- to 7-pound dumbbell, & a exercise ball. Do these exercises twice a week with many reps.

How to Get a Flat Stomach Fast: Trainer's Strategy

"Nearly every woman will suffer from back pain, but a strong core can prevent it," says Dorcey Porter, a trainer at Equinox Fitness in Hawthorne, California, who designed this plan. "To get the most benefit from these exercises, focus on your posture during every rep."

Primary muscles targeted with these flat stomach exercises:

1. rectus abdominis
2. external obliques
3. internal obliques
4. transverse abdominis
5. erector spinae

The Best Flat Stomach Exercises
A.  Hold a 5- to 7-pound dumbbell in right hand and get in plank position with wrists aligned under shoulders. Reach right arm under your body to the left. Keep hips squared.

B.
Bring right arm back across your body and rotate torso to the right, reaching right arm straight up. Reach right arm to the left again; repeat. Do 6 to 8 reps; switch sides to complete set. Keep your abs tight so your body forms a line from shoulders to heels; letting your belly sag puts pressure on your lower back. 

One ab exercise I love is the plank. See picture below - Body should be flat as a board. Keep butt down and abs tucked in tight. (The picture below has a foam mat but you don't need one.)
Stabilize: Plank on Ball - One of my favorites!!
Use the stability ball to work your core with these two moves. Engage your abs to stabilize, then move your spine, which is their main job.

Kneel in front of a stability ball and place forearms on top of it, hands in soft fists. Step feet back (the wider they are, the easier the move) and keep your body straight from head to heels [shown]. Hold for up to 60 seconds, squeezing both your abs and your glutes tight.

Stabilize: Long-Lever Crunch

Lie faceup with your back centered on a stability ball, knees bent and feet hip-width apart; squeeze your butt so your hips are even with your torso. Extend your arms alongside your head, thumbs interlocked and palms facing up [A]. With your butt contracted, crunch up as far as you can [B]. (This is a small movement, so don't worry if you're not rising very high.) Lower arms and repeat. Do 10 to 20 reps.

SCISSORS

A

SETUP Strengthens abdominals and spine extensors - Lie on the floor with legs extended above hips, feet pointed toward the ceiling. - Lift head, neck and shoulders off the floor and rest hands on calves. - Squeeze shoulders down and back to stabilize upper body.

B

ACTION - Inhale, then exhale as you lower right leg to the mat about 6 inches from the floor. Continue to guide left leg toward chest with both hands. - Inhale, then exhale as you switch legs. - Continue to "scissor" legs, inhaling as you initiate the movement and exhaling as you move your legs. Trainers Tip Keep your pelvis stable by keeping abs tight and flat as you scissor your legs; don't tilt it upward.

BALL PIKES

A

SETUP Strengthens abdominals and spine extensors - Kneel behind a stability ball, then drape your body over the ball and slowly walk your hands forward into a plank position -- arms straight and in line with shoulders -- knees or shins on top of ball, legs straight, feet together. - Tighten core muscles to maintain position, keeping head and neck neutral.  

B

ACTION - Contract abs, keeping legs straight, and flex at your hips to draw the ball under your torso, pulling with your legs and feet. - Slowly return to starting position and repeat. Trainer's Tip As you roll the ball beneath you, concentrate on bringing your hips toward your ribs to avoid transferring weight to your shoulders.

DOUBLE LEG STRETCH

A

SETUP Lying on floor with knees bent in line with hips and feet on top of ball, contract abs and lift head and upper shoulders off floor, grasping lower legs with palms.

B

ACTION Slowly straighten legs, rolling ball away from hips and raising arms straight above head, next to ears. Slowly bend knees, rolling ball back toward hips and moving arms out to sides and back to legs as you repeat for all reps. Keep head and shoulders lifted for entire set.

More exercises to come --->Natalie