Getting that sculpted flat stomach takes time and work. Part one is a clean diet consisting of non-processed foods and cutting out the sugar. Part two is these five flat ab moves from fitness trainer Steve McKinney of Fitness and More Inc.
Just perform 15 to 20 reps of each three times a week:
The Bicycle - One of the best ab moves that also work your oblique’s (side muscles) and back is the bicycle. Lying on a mat put your hands behind your head and gently support your head with your fingers. Lift your knees toward your chest and lift your shoulder blades up off the floor. Twist your body toward the right, bringing your right elbow toward your left knee as you extend your right leg out straight. Switch sides by bringing your left elbow toward your right knee and extending your left leg. Continue in this pedaling motion.
Reverse Crunch - Targeting a tough area to tone—your lower abs—the reverse crunch is another great abdominal muscle workout. Lying on a mat, keep your arms at your sides with your palms facing down. Lift your knees up toward your chest until your knees are bent 90 degrees. Using your abs and avoiding a rocking motion, curl your hips and lower back up off the floor, lifting your legs toward the ceiling. Hold for several seconds and then lower your hips down. Repeat.
Trunk Rotation - While sitting on the floor, lean back slightly, and bend your knees so your heels touch the floor. Twist your body to the right, hold for a second, twist to the left, and then repeat.
Front Plank - Planks work your abs as well as your back. Lying face down on the floor, place your forearms on the floor. Lift your body up on your forearms and toes, keeping your elbows under your shoulders. Using your core muscles, hold yourself up for as long as you can until lowering to the floor. Practice your planks until you can hold yourself up for 60 seconds or longer.
Bird Dog - Another exercise that works both your abs and back is the bird dog. In a kneeling position with your hands and knees on the floor, raise your left leg up behind you until it's parallel to the floor. At the same time, lift your right arm up in front of your until it's parallel to the floor as well. Hold for a second, lower your leg and arm back to starting position, lift your right leg and left arm, and repeat.
Steve says “Remember that your diet plays a huge part in getting flat, sculpted abs. Cut out all the junk from your diet by eating wholesome, real foods and drink plenty of water.”