One of the most common questions I am asked as a personal trainer is "What exercises can I do to flatten my abdominal area?" The answer…Well that is the million dollar question now isn’t it? As most of us have been told – you can not spot reduce! The advice I give my clients and members at Cooper Fitness Center is to focus on diet and exercise and add core strength training to their resistance program.

The core is defined as the lumbo-pelvic-hip area or all the muscles that connect and support the pelvis and spine (29 muscles in all). A good core strength training program helps maintain muscular balance, improves dynamic postural control, and increases the ability for functional strength and movement.

Below are a few examples of some core strengthening exercises. For optimum core strength it is important to be able to perform the beginning exercises before moving on to the advanced exercises.

Beginning Exercises:
Draw In Maneuver Preparation: Start in a supine position with knees flexed.
Movement: Take a deep breath in. While exhaling, draw lower abdominal muscles in towards the spine and contract the muscles. Hold position. Tips: As the inner abdominal muscles strengthen, this position can be held while maintaining normal diaphragmatic breathing.
Floor Bridging Preparation: Start in a supine position with knees flexed and
arms relaxed at side. Feet are hip width apart and pointed straight ahead. Draw lower abdominal muscles towards the spine. Movement: Contract gluteus muscles and lift hips off the floor. Return to the starting position. Tips: Weight should be centered on the upper back. Avoid external rotation of the legs by pointing feet straight ahead. To increase the intensity, extend one leg toward the ceiling during the movement
Core Stabilization Preparation: Assume a prone position (face down) with elbows flexed.
Movement: Draw lower abdomen towards the spine. Contract the gluteus and lift body off the floor and onto forearms. While maintaining abdominal draw-in maneuver, hold for 15 - 30 seconds and repeat 3-5 times. Spine should be in neutral position and gluteus should be contracted without any compensation. Tips: Keep chin tucked. Avoid anterior rotation of the pelvis (arching the lower back).
Quadruplex Preparation: Start in a four point kneeling position.
Hands are directly under shoulders and knees under hips. Draw lower abdominal muscles toward the spine. Movement: Extend one arm with the opposite leg. Hold this position for 5 –10 seconds. Switch sides. Tips: Avoid externally rotating the extended leg by keeping the toes pointed toward the ground. Do not arch the lower back. Keep cervical spine in neutral by tucking the chin throughout the movement.
Intermediate and *Advanced Core Strengthening Exercises:
Ball Crunches Preparation: Start in a supine position with lower back supported on the ball.
Hands are clasped behind the head. Feet are shoulder width apart and pointed straight ahead. Draw lower abdominal muscles towards the spine. Movement: Slowly flex the spine while keeping abdominal muscles drawn in. Return to the starting position. Tips: Keep cervical spine in neutral by keeping the chin tucked.
Ball Bridging Preparation: Start in the supine position with arms out to
the side. Place feet on the ball with toes pointed upward. Draw abdominal muscles in towards the spine. Movement: Contract the gluteus and lift hips off the floor. Slowly return to the start position. Repeat 10-15 times. Tips: Avoid rotating toes outward. Keep the gluteus muscles contracted throughout the entire movement.
*Ball Back Extension Preparation: Start in a prone position with trunk supported on the ball. Keep gluteus muscles contracted and arms at sides.
Draw lower abdominal muscles towards the spine. Movement: Slowly extend the spine by lifting the chest and shoulders off the ball. Return to the start position. Tips: Keep cervical spine in a neutral position by tucking the chin.
*Ball Push Up Preparation: Start in a prone position with feet supported on the ball and hands on the
floor. Place hands directly under each shoulder. Draw lower abdominal muscles towards the spine. Movement: Slowly lower the upper body towards the floor by flexing at the elbows 90° Return to the starting position. Tips: Do not reach towards the floor with chin. Keep cervical spine neutral. Avoid arching the lower back by keeping abdominal muscles drawn in.

Tammy Hischke is a personal trainer and functional fitness assessment coordinator at Cooper Fitness Center. She holds a bachelor of science degree in physical education with an emphasis in corporate wellness from Baylor University. Tammy has a strength and conditioning specialist certification from the National Strength and Conditioning Association and has a certification as a performance enhancement specialist from the National Academy of Sports Medicine.