Exercises for a flat, firm and fit stomack

By Kelli Calabrese MS, CSCS
eDiets Contributor

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Let's face it; having a flat, firm and fit mid-section is the envy of all. Your midsection is the core of your body and when it's out of shape it can affect your back, body image, comfort and confidence. There is no greater feeling than to see a positive transformation of your waist line. Well, it's time to stop wishing away the bulge and time to get to work.

Yes, I used the word "work." If there was a short cut, I'd be the first one to tell you. It's going to take effort to look like the gorgeous men and women with six-pack abs who grace the covers of fitness magazines. However the good news is that the results are guaranteed if you follow the routine spelled out below with consistently and with your best effort. You can be one waist size smaller within four to six weeks.

Use the following guidelines for best results:

1. Warm up for 5 minutes prior to performing any abdominal exercises. You can do this by simply walking. If you are performing other strengthening exercises on the same day, save these abdominal exercises for last in the routine.

2. If you are a beginner, perform one set of each exercise three times weekly on nonconsecutive days. If you have been exercising for six to 12 months, perform two sets and those exercising regularly for more than a year, perform three sets of each exercise.

3. Each exercise should be performed to the best of your ability working to a point where you feel you can no longer complete one more repetition.

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4. Perform each exercise for 30 to 90 seconds. If you can’t last for 30 seconds, the exercise may be too hard. Build up to 30 seconds as best you can. If you can perform 90 seconds, the exercise needs to be more challenging for you.

5. Execute each exercise with control, letting the muscles do the work.

6. Rest for 30 seconds between sets or exercises. Keeping the rest time short keeps your heart rate and fat burning at its peak.

7. Stretch your abdominals and obliques after the routine.

8. Stay committed to your eDiets meal plan.

9. Perform 30 minutes of moderate to intense cardiovascular exercise after your abdominal routine or on alternating days.

10. Drink water, before, during and after your workouts.

11. Do not perform any exercises that cause you discomfort or pain.

The following abdominal exercises are among the best rated for recruiting the most muscle fibers and giving you the greatest bang for your buck. This routine should take you no more than 15 minutes. In the weeks and months ahead you will notice a metamorphosis of your midsection.

Basic Crunch On A Ball -- Beginners, lower you're hips toward the floor. The more advanced you are, the further you can hang your upper body off of the ball. Lift your upper body toward the ceiling.

Double Crunch With Ball -- Hug the ball with your legs. Start with the ball just off of the floor. As you crunch up with your torso, bring your knees toward your chest. Slowly lower down, stopping just short of your head and the ball touching the floor.

Basic Crunch Feet On Ball -- With your legs resting on the ball, perform crunches stopping just short of your head touching the floor.

Straight Leg "T" -- Grip the ball between your feet. With your hands placed out to the side for balance, slowly lower your legs to one side stopping at the point when the muscles of the core become tense. Pause for a second and move your legs back to the middle and then to the other side in one smooth motion.

Straight Leg Drop -- Lying on your back, place your legs up in the air gripping the ball. Slowly lower the ball down toward the floor. Stop at the point where the abdominal muscles become tense. Pause for a second and return to the starting position. To ease any stress to your lower back, place your hands under your tail bone.

Bicycle Maneuver -- Lying with your knees bent and your head and shoulders off of the floor bring your right elbow toward your left knee. Pause for a second, return to the start and repeat with the left elbow and right knee.

45 Degree Seated Hold -- Sit with your knees on the floor. Tilt your torso back to the point where you feel tension. If you are feeling strong, release your hands from your knees. Hold for five seconds. Come up to a seated position for a five-second rest and repeat. The stronger you are, the longer you can hold the 45-degree position with no hands. Be sure to breathe when holding this position.

Alternating Toe Dips -- Lying on your back, hold your feet about six inches off the floor. Slowly lower the right foot, then the left. Then lift the right foot followed by the left. Repeat, stopping just short of your feet touching the floor each time. To make this exercise more challenging, lift your head and shoulders off of the floor.

Your midsection is the powerhouse of your body, but keep in mind that you need to stimulate and strengthen the other major muscle groups (chest, back, shoulders, arms, lower back, quadriceps and hamstrings) of your body as well. Those who see the best results combine a healthy eating plan with cardiovascular conditioning and the strengthening exercises outlined above.

These exercises are the ones that helped me regain my six pack within three months of having my second child -- only 14 months apart from my first child. These exercises are included in my Feminine, Firm & Fit program and are not only safe and effective but fun, too.

The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. This is what you’ve been looking for. You will need to make the commitment, but isn’t it time to finally take care of you?

Kelli Calabrese, MS, CSCS – Author of Feminine Firm & Fit – Building A Lean Strong Body in 12 Weeks. Kelli is the 2004 Personal Trainer of the Year and is a 19-year, fitness-industry leader, author, trainer, international presenter and body transformation specialist. Kelli is on the Board of Directors for the Personal Trainer Business Alliance and has attained over 20 fitness and nutrition certifications. She is the editor of Personal Fitness Professional Magazine and can be reached at Kelli Calabrese.com.