Biggest Loser trainers reveal below two moves for flattening your abs--no matter what your fitness level.
Captain's Chair
Sit up straight on weight bench or chair. Grip the sides of bench to stabilize upper body. Slowly draw knees up toward chest. Hold, then lower slowly, keeping the motion of legs very controlled. Concentrate on using the strength of the abs to avoid straining lower back.
Beginner: 1 set of 10 to 12 reps
Intermediate: 2 sets of 10 to 12 reps
Advanced: 3 sets of 10 to 12 reps, with ankle weights or holding arms out to sides
Reverse Crunches
Lie on exercise mat or carpet with arms at sides. Lift legs into air with knees bent at 90 degrees. Slowly, flex abs and press back into the floor, flattening arch in low back. Lift hips 2 to 4 inches off the floor. Hold, then lower slowly back to starting position.
Beginner: 1 set of 10 to 12 reps
Intermediate: 2 sets of 10 to 12 reps
Advanced: 3 sets of 10 to 12 reps, on stability ball
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