What is the best exercise to flatten my stomach and work my abs?
When it comes to flattening your stomach and getting those abs ripped, there is no single exercise that is considered the “best”. That is the truth. A flat stomach can only be attained by doing a variety of abdominal exercises, preferably under some sort of professional guidance to make sure all abdominal muscles are being targeted properly. Otherwise you can end up doing only half the job.
In which order should I do my exercises to flatten my stomach?
Contrary to popular belief, it is not better to do all your abs exercises in the same exact order all the time. This can cause your body to adapt to the cycle and you will hit a plateau where your progress will seem to just flat-line and not go anywhere.
It is best to change up your routine every 4-6 weeks or so. This can be accomplished by:
- Performing different types of exercises
- Performing exercises to flatten your stomach in a different order
- Changing the number of repetitions done during each session, and
- Varying the intensity with which the exercises are done.
This ensures that your body is constantly being challenged and you will continue to develop the muscles that you are targeting.
What about using weights/resistance training when performing exercises to flatten my stomach?
It is actually a good idea to do so. However, you must make sure that you have gotten the hang of the exercises that you are performing 100% before adding resistance into the equation.
Make sure you have the proper technique down, your body form is correct, and your muscle contractions are being performed properly. Only then you can start with adding small dumb-bells by holding onto them on your chest while crunching, or using a medicine/exercise ball for resistance.
How often should I do abdominal exercises during the week?
You will not gain any additional benefits by working your abs more than 3-4 times per week. If you are using resistance training with your exercises as well, then be sure to give your abs a day off every time you work out in order to recover properly.
Conventional bodyweight exercises do not exert the abdominal muscles enough to require longer recovery periods. You can actually do crunches and other abdominal exercises daily if you like.
What benefit do standing side bends have as far as working the abs?
In short, basically none.
It is a common myth that standing side bends with weights can make for a great exercise to flatten your stomach. However, on a realistic level that is not the case. When you do that type of exercise, you are using your spinal muscles to do the movement, not your abdominal muscles. This exercise, when done properly, is good to strengthen the spine. However it will not do any wonders to flatten your stomach.