What’s the truth about abdominal exercises? Do they really work? Actually, a study by the Biomechanics Lab at the San Diego University showed that a variety of common abdominal exercises confirmed to work. Their research compared 13 different abdominal exercises such as, the traditional crunch and the at-home gym.

This study has proven that it is not impossible to get a six pack with the proper stimulation from all 13 exercises that work on the abdomen and obliques. You can now have the long, flat lean muscle image. Remember that exercise is not just the only way that you will get abs. You also will need to eat well balanced nutritionist meals because your diet makes up 80% of what is needed in order to have a flat stomach and rockin’ abs.

Here are a few great abdominal exercises:

The Bicycle Exercise which involves lying with your back on the floor and propping your hands behind your head. Then, bringing your knees toward your chest and lifting your shoulder blades off the ground without pulling up on the neck. Next, straighten out the left leg to about a 45 degree angle, while simultaneously turning the upper body to the right, bringing your left elbow towards your right knee. Switch sides and continue to alternate sides in a pedaling motion for 15 reps.

The Captain’s Chair exercise involves gym equipment and is one of the most effective ab exercises. Dangle your legs and slowly lift your knees toward your chest. Continue this motion for about 15 reps, but make sure the motion is controlled. The exercise ball works great for crunches. Start by sitting on the exercise ball keeping your feet flat on the floor. Then, slowly let the ball roll back and lie on the ball until your torso and thighs are parallel with the floor. Contract and tighten your abs by raising your torso 45 degrees to work the oblique muscles. Continue the exercise for at least 15 reps.

Cardio Exercises

·Running
·Jogging
·Walking
·Biking

Upper Abdominal Exercises include:

Butterfly – Start in a crunch position, but with your knees relaxed out to your sides. Your heels should be firmly together throughout the movement. Perform as you would a traditional crunch, but increase the level of difficulty by moving your feet closer towards your glutes.

Traditional Crunch – Place your hands gently positioned behind your head. Then, focus your mind entirely on contracting the ab muscles even before beginning to lift your shoulders. Curl the shoulders up and forward until the upper back lifts off the floor. Flex the abdominal muscles hard when you lift the shoulders up. Hold the contracted position for a full two seconds before slowly returning to back to the start position.

Curl Ups – Keep your legs bent and place your feet together, but keep your hands by your sides. Concentrate on sliding your hands near the floor as far toward your feet as possible to raise your torso. Then, concentrate on feeling your abdominals contract during the movement. Two seconds positive and two seconds negative.

Supported Crunches – Gently position your hands behind your head and assume a crunch position with your legs supported by a chair or object. Focus entirely on contracting the abdominal muscles even before beginning to lift your shoulders. Your knees should be bent at approx. 90 degrees. With hands on your head, concentrate fully on your upper abdominals as you push your lower back into the floor, slowly curling your shoulders towards your knees. Your elbows should move inwards as you move upwards. Your elbows should reach approx 6-8 inches from your knees. Hold the position for two seconds and slowly lower back to the starting position