Plank on Elbows and Toes

Another abdominal exercise is plank on elbows and toes. The plank exercise is a great way to build endurance in both the abs and back, as well as the stabilizer muscles.

How to:

   1. Lie face down on mat resting on the forearms, palms flat on the floor.
   2. Push off the floor, raising up onto toes and resting on the elbows.
   3. Keep your back flat, in a straight line from head to heels.
   4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
   5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Long Arm Crunch

The long arm crunch is changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

How to:

   1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
   2. Contract the abs and lift the shoulder blades off the floor.
   3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
   4. Lower and repeat for 1-3 sets of 12-16 reps.

Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the obliques.

How to:

   1. Lie on the floor and extend the legs straight up with knees crossed.
   2. You can place your hands on the floor for support.
   3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
   4. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
   5. Lower and repeat for 1-3 sets of 12-16 reps.

Exercise Ball Crunch

Here's another abdominal exercise thats effective in trimming those bulging tummies.The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectus abdominis. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work.

How to:

   1. Lie on the ball, positioning it under the lower back.
   2. Cross your arms over the chest or place them behind your head.
   3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
   4. As you curl up, keep the ball stable (i.e., the ball shouldn't roll).
   5. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.

Nice Abs

Here's an interesting video on six pack abs. Hope you like....

Captains Chair

The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors.

How to:

   1. Stand on the chair and grip handholds to stabilize your upper body.
   2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
   3. Don't arch the back or swing the legs up.
   4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.

Bicycle Exercise

Want to know the most effective ab exercises? It's important to remember that, while ab exercises won't get rid of fat from the belly, a strong core is important for keeping your body healthy and protecting your spine.

The most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to the study.

How to
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

   1. Lie on the floor and lace your fingers behind your head.
   2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
   3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
   4. Switch sides, bringing the right elbow towards the left knee.
   5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

Strengthen Your Core With Cable Gripping Trunk Twists

When most people think ab training, they don't think explosive rotational movements...they think crunches or sit-ups.. But YOU'RE not most people, are you!

Because you know (or at least you will in a second!) that powerful, rotational movements against resistance are the REAL key to developing a tight, strong core that not only looks great but gives you serious improvements in functional strength.

And I'm not talking "functional" like standing on a Bosu ball on one leg catching bean bags "functional." I'm talking throw harder, run faster, jump higher NOW type of "functional." Basically, the kind of functional you actually WANT.

That's where the Cable Gripping Trunk Twist exercise comes in...

This is not your standard twisting exercise where you use little light weights or even no weight at all. You are going working against resistance and eventually working your way up to substantial resistance.