In addition to strength training, cardiovascular exercise and a sensible diet, abdominal exercises can help strengthen, tone and flatten your stomach pouch. Understand that the rectus abdominis at the front of your waistline is one sheath of muscle, and because its lower part is thinner than its upper part, it's prone to bulge. Although abdominal exercises activate the entire muscle, exercises such as reverse crunches and leg raises can put more emphasis on the lower part.
Lie on your back on the floor, extend your legs straight up to the ceiling and bend your knees 90 degrees to come to a tabletop position. Place your palms flat on the floor at the sides of your body.
Tighten your abdominal muscles to support your spine, and slowly lift your pelvis up and bring your knees toward your head. Your tush and lower back should come off the floor and your legs should move as a whole -- don't change the angle of your knees and hips.
Hold the contraction in your lower tummy for one second before slowly reversing the movement and returning to the starting position. Control the motion with your abdominals throughout the entire exercise -- avoid using momentum to create the motion. Work your way up to completing three sets of eight to 12 repetitions.
Lie face up on a bench or on the floor, tuck your hands under your buttocks for support and extend your legs so they're parallel to the floor. Alternatively, hold the bench with your hands or place your hands on the floor next to your body.
Tighten your abdominals to support your back, and use them to slowly raise your legs straight up to the ceiling. Pause one second and avoid moving your upper body -- only your legs move during the exercise.
Lower your legs back to the starting position, ensuring you control the motion with your abdominals and resist dropping your legs down. Immediately start the next repetition and aim to complete eight to 12 repetitions and three sets.
- Always inhale during the easiest part of the abdominal exercise and exhale during the hardest part.