Crunches for Super Abs

You can get a flat stomach and great abs without buying any exercise machines. Some of them don't work and most of them aren't more effective than the regular crunch anyway. Here is a sample of two popular abdominal training exercises that have reported great success.

Oblique Exercise: The Oblique Crunch.

Lie on your back, knees bent, so your left foot is resting flat on the floor. With your right knee bent, place your right foot across your left knee.

Place your left hand at the side of your head and your right hand on the left side of your abdominals or on the floor next to your thigh.

Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. slowly lower your body to the ground.

Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets. Don't forget to do the same for the other side as well.

The Bicycle Exercise:

This is a simple and very effective exercise that works all three areas of your stomach simultaneously.

Lie on your back on the floor with your hands behind your head. Slightly bend your knees and bring them in towards the chest and lift the shoulder blades off the ground.

Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 15-30 reps. Rest a few minutes and do another set. Try to do 3-4 sets. If you are a beginner or if this is hard for you, do 10 repetitions for one set of both exercises, and gradually work your way to the recommended amount of repetitions.