4 Free Exercises to Flatten Your Stomach

Getting that flat belly or ripped abs that make you look good in a swimsuit or with your shirt off is one of the goals of almost anybody who wants to look their best. But, for many, while they may have mastered the art of maintaining a healthy weight or gaining muscle, that washboard stomach continues to elude them. Unfortunately, an intensive routine of abdominal crunches is almost never enough to attain this coveted result.

If you are looking for winning workout routines for toning, check out these four exercises:

1. Plan to do these exercises 3 times per week:

Below, I introduce the details of four exercises you'll need to master. Before I do, I'll review with you exactly how to prepare yourself and how to implement them. Let's start with frequency: you'll need to perform these exercises three times per week on different days.

2. Start with a quick, one-minute warm-up:

Before you jump into the exercises each morning (or whenever), make sure you do a short warm-up exercise first. I suggest jogging in place or doing jumping jacks for about a minute. This will loosen up your muscles and get your heart pumping - reducing the chances for injury.

3. Do each of the exercises for one minute each:

It is important to perform each of the following exercises for one minute each.

4. Do all four exercises back-to-back, then repeat:

Perform the first, second, third and forth (as listed below) in this order. Be sure to do them back-to-back. Once you have completed one cycle, go back and start the cycle over again.

5. The four exercises:

* The Vacuum: Get on your hands and knees on the floor (as if you were a table) position. Keep your back straight and parallel with the ground. Inhale while pushing your belly out at the same time. Then exhale while pulling your stomach up and in. Hold for three seconds. Repeat for the entire minute.

* Power Plank: Lie face-down with your legs extended straight out behind you, with your body propped up by your forearms. Slowly lift your torso and legs so that only your forearms and the balls of your feet touch the floor. To prevent your stomach from sagging down to the ground, contract your stomach muscles. Hold for 10 seconds. Gradually work your way up to repeating this for a full minute

* Seated Crossover: Sit in a chair, then sit up straight with your feet flat on the ground. Place your arms so that your elbows are bent at 90-degree angles - level with your shoulders - while facing your palms forward. Bring your left elbow and your right knee toward each other. Then, after returning to the starting position, repeat with the right elbow and left knee. Continue this pattern for one minute.

* Captain's Chair: Remain upright in your chair, grabbing both sides of the front of the seat, near your hips. Inhale. Then, as you exhale, slowly lift your knees up toward your chest. If necessary, lean back a bit, but do not allow your lower back to curve. Hold for three seconds, then return to the starting position. Repeat for a minute.