Tips for flat fairly quickly. These methods work all the abdominal muscles.
Tummy Rolls for vertical abdomen muscles
Here’s what to do: Sit on the floor with your legs bent, with your feet flat on the floor and arms straight out in front of you. Exhale and roll back until your lower back touches the floor — stop and hold it there. Inhale and then slowly roll back up. Repeat this 15 times. Then exhale and roll back until your shoulder blades touch the ground — stop and hold it there for a few seconds. Then inhale and roll back up. Repeat this 15 times.
This gives your horizontal abdomen muscles a good workout.
Here’s what to do:
Lie on your back and bend your knees at a 90 degree angle with the floor, raising your feet slightly higher than your knees. Exhale, lift your behind and roll back to your shoulder blades. Inhale and roll to your tail-bone — stop – not letting your behind touch the ground. Repeat 20 times.
Workout for your waist. First – get a bottle of water (liter) and lie on your back with your knees bent at a 90-degree angle to the floor. Place your left hand behind your head.
Now hold the water bottle in your right hand, lift your head and shoulders off the ground and reach across your body, so the bottle is outside your left knee. “Pulse” 20 times. Switch sides and repeat.
This method works the lower abdomen muscles
Lie on your back, arms stretched straight over your head and legs fully extended and crossed in the air. Exhale and lift your tail-bone, then slowly lower as you inhale – resisting on the way down. Repeat this 30 times.
Inverted Crunches work for the lower back.
Lie on your tummy, with your arms in front of you as if flying. Exhale and lift just your right arm and left leg as high as you can. Inhale and lower. Then switch, lifting your left arm and right leg. Alternate, doing 20 lifts on each side. Finally, lift both arms and legs 20 times.