When you think about exercises for abs, you’re probably associating them with these two words: sit ups. I’m actually not surprised because sit ups are one of the most, if not the most, common forms of abdominal exercises out there. I wouldn’t be taken aback if my grandmother knew what they were.

Nevertheless, you need to recognize that there are other more effective ways to get abs than just sit ups. You need to mix them up, add some variety, and do them regularly for you to get fast results.

For a thriving overall fitness plan, combine abdominal exercises with a healthy diet plan and a full body workout. If you work hard at keeping these three elements alive in your daily routine, you simply can’t go wrong.

Recent studies show that ball crunches, full body crunches, weighted sit ups, and bicycles are the 4 best exercises for a no nonsense six pack abs. I’ll tell you why:

1. Bicycles. Not only does it involve your obliques, upper abdominals, and lower abdominals, but it also develops your legs, lower back, and arms. For this exercise, you need to lie on the floor and touch your fingers to your ears. Bend at the knees and mimic a cycling movement in the air using your legs. As your right knee comes in, lift and twist so that your left elbow touches it. Simply do the same on the other side.

2. Weighted Sit Ups. These exercises for abs add resistance to your workout, giving your abs a little oomph to work with. It’s basically a sit up with an added twist and increased difficulty. All you need for this exercise are light to moderately heavy weight simulators, like a pair of 1 lb. dumbbells or a hardbound book, which you will need to hold over your chest with your hands. Proceed by lifting your torso upward, holding it there for a few seconds, and coming back down, just like with regular sit ups.

3. Full Body Crunches. As the name implies, these exercises work your arms, back, and legs, just like bicycles. To begin, simply lie down, place your hands across your chest, and bend at the knees. Lift your torso up the floor and pull in both knees at the same time. Lie back down and start again.

4. Ball Crunches. Compared to regular floor crunches, ball crunches promote balance and work your core in its entirety. It’s very simple yet challenging, and I guess that’s the beauty of it. To start off, sit on an exercise ball. Lie back slowly until your upper body and thighs are parallel to the ground. Start doing regular crunches – you’ll instantly feel the added tension since you’re performing them on an unstable surface. With the ball, you get padded support for your back and a taste of variety.

By including these in your training plan , you can now get nice abs in a month and say goodbye to excess belly fat.

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Most men want the perfect sculpted abs and even more women want toned female abs. Corporations have been banking on this “need” and have developed instant diet pills and no work out exercise machines.To get the perfect washboard abs, you need to work hard.  If you have always wanted those washboard six-packs, then you should try these exercises for abs.

Cycling In Place.

Think of it as riding you imaginary bicycle.Only move your shoulders and legs, keeping you abdominal area still.For intermediate uses, you can pedal your legs in midair, while rotating your arms in place.A better workout can be done by adding breathing patters while pedalling in mid air.  This exercise not only focuses on your abdominal area, but it attacks your obliques as well, a perfect workout.

Leg Lifts.

Adjusting you torso for a straighter position, raise your leg while on your side.For variation, you can add weights to your legs while doing the exercise.After a lift, you can pause and maintain your leg in the air for resistance.

Crunches.

Lying flat on the floor,move your upper torso with your abdominal muscles.With this exercise, you muscles are developed at a rapid rate.To make it more complicated, you can bring both your knees and torso to meet halfway to your abdominal area.For complexity, you can hold this position for as long as you can.Keep your back as close to the ground to protect yourself from strain.

Twists.

These variations help give more challenge to your regular routines.  While laying on the floor, knees bent slightly and fists clasped together extending towards your knees, raise your body towards the left in a diagonal motion, return to the center and move to the opposite side in a diagonal motion again.  This exercise helps your obliques gain definition.

Statics.

Using your elbows instead of your palms, support your body into a regular push up position.Ideally, you can increase the duration for holding this position, but for beginners, you should start with only a minute or so.Continuosuly training your abdominal area and your entire body.To beak the monotony, you can do side static holds every other time.

For better results, you can tweak the intensities by adding your own touch to these exercises.Perfect abs are now only a few steps away, or crunches rather.

For more helpful hints and tips on getting those perfect abs visit my website here at Female Abs

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