Achieving a flat stomach is hard work that requires practicing abdominal strength-training exercises, such as leg lifts, along with losing weight all over. While many people typically do crunches and situps to achieve a toned midsection, leg lifts work more of your abdominal muscles, especially your lower abdominal muscles.
Getting a Flat Stomach
Situps and crunches alone will not give you a flat stomach, no matter how many of them you perform. A flat stomach is achieved by burning more calories than you eat in day, reducing your overall body fat, and through strength-training exercises, which make your abdominal muscles stronger. It's important that you implement both aspects into your lifestyle because you can do leg lifts for a long period of time and never see the results if you have a thick layer of fat covering up your defined stomach muscles.
Doing Leg Lifts
Begin by lying with your back on the floor. Your toes should be pointing to the ceiling. Tighten your stomach muscles and lift your legs 2 to 3 inches off the ground. Hold them in the air for a few seconds and then lower your legs without touching the floor. This will keep your abdominal muscles contracted, not giving them a break. Repeat the lifts 15 times consecutively. Take a rest for 30 seconds and repeat 15 more lifts, with a total of four repetitions. As you continue to perform leg lifts you will begin to slowly increase the number you can do for each rep. Do leg lifts at least twice a week for the best results.
To achieve a flat stomach you need to combined your abdominal strength-training exercises with aerobic activity. The U.S. Department of Health and Human Services recommends that the average person participate in at least two hours and 30 minutes of moderate physical activity or 75 minutes of vigorous physical activity each week. Meeting these basic aerobic recommendations will help you continue to burn enough calories to reduce stomach fat while you build muscle definition with leg lifts.
Leg lifts that are not performed correctly could cause damage to your back. Do not use your neck, back or shoulders to lift your legs while performing the exercise. If you feel discomfort while doing leg lifts, reduce the number of lifts you're doing until you can gain enough strength to increase your repetitions. If you feel pain, stop the exercise. Consult a doctor if the pain is sharp or persists.