To have the solid and beautiful stomach, you have to get a little off. Initially, you will need to get rid of excess fat on the stomach (cardio training) and build your abdominal muscles (strength training) to have visible and defined abdominal muscles. You must combine these two things if you want to get the results you want.
If you train only your abdominal muscles and do a strength training, without having a cardio training for fat loss, you will have stomach hidden under the spare tire.
Well-known traditional basic exercises, such as crunches or bicycle, are great for sculpting the upper abdominal, but they barely touch those annoying lower abdominal muscles, making the toning of this problem on the spot quite a challenge for most of us.
1. SIT-UPS (Repeat 30 -100 times)
Lay with back on the floor, legs bent and feet on the floor. Have a partner hold your feet down as you perform a sit up.
2. LEG LIFTS (Repeat 2 x intervals of 25)
Lay down on the ground and place your palms on the floor. After that slowly pull up your legs at a 90 degrees angle. Hold for several seconds and then lower them down without touching the floor and lift them up again.
3. AB BIKES (Repeat 2 x intervals of 25)
First, lie on your back. Then with your knees bent and your hands behind your head do not clasp your hands together. Then engage your abs. Lifting your shoulders. And upper back off of the ground and at the same time, move your right elbow toward your left knee so that they meet in the middle of your body. Next, you need to switch your position. Then by bringing your left elbow to your right knee continue as quickly as possible while still keeping your torso raised up off the ground
4. HALF SITUPS – CRUNCH (Targets abs – Repeat 30 times)
Lay with back on the floor and bend your knees. Keep your arms behind your head and slowly lift your upper torso in the air.
5. 30 SECONDS LEG LIFTS
6. 30 SECONDS PLANK
Source: Train Hard Team