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Here's a great program that will flatten, tighten and tone them up!
Perform one of the following workouts each day, six days a week. Alternate between workouts A and B so that each workout is done three times per week.
Workout A:
Step 1- Lying on your back, rotate your pelvis forward, pushing your low back into the floor. This is called a pelvic tilt. Keep your belly button pulled in tight. Hold for 2 seconds and then relax back to neutral position. Repeat the pelvic tilt 20 times.
Step 2- Get in plank position, on forearms and toes. Keep pelvis rotated forward, back flat, and tummy pulled in tight. Use steady breathing and hold for as long as possible. Repeat three times, trying to increase the duration each time. Stop if this hurts your back.
Step 3- Work the obliques by doing circular crunches. Lay on your back with your knees bent and your feet on the floor. Place your hands gently behind your head and perform a crunch in a circular motion. Do twenty times in the right direction and twenty times in the left direction.
Step 4- Work your deep abdominals by doing the rock and balance. Sit on the ground and tuck your knees up to your chest. Place your hands behind your knees. Rock onto your back and then rock back up until you are almost sitting, without letting your feet touch the floor. Your shins should be parallel to the floor. If you can, maintain this position, but let go of your knees and hold your hands straight in front of you. Balance for 20 seconds followed by 15 crunches from this position, moving both the upper body and the lower body. Turn to the side and perform 15 oblique crunches on each side.
Workout B:
Step 1- Pelvic tilt. Repeat the pelvic tilt from workout A. Do 20 repetitions.
Step 2- Get in side plank position by laying on your right side and lifting up your hips off the ground. Your weight should be on your right forearm and the side of your right foot. Hold as long as possible. Keep the belly button pulled in tight. Do this 3 times on each side.
Step 3- Work the rectus abdominis (6-pack muscle group) by doing pike ups. Lay on your back with your legs straight in front of you, a couple inches off the ground. Your arms will start out straight overhead (parallel to the floor). Keep your legs straight and firm while raising them up in the air. At the same time, raise your arms up and touch your toes. Your head and upper back will lift off the ground. Return to starting position. Do this 15 times.
Are these exercises too difficult? Click -HERE- for a modified workout.