People who are trying to obtain a flat stomach have many different options, many that are wrong and many that are right. Choosing the wrong abdominal workout routine can lead to poor or no results or even pain and injury to the back or other muscles.

Before doing any fitness routine be sure to consult a fitness professional, stretch and warm up and keep the following titbits of important information in mind:

Knees Should Be Kept Up

To prevent injury to the back, the knees should be kept bent with the feet flat on the floor. The knees should be center aligned and pointing up. If the knees are not centered and are slanted to one side, the vertebrae become compressed which leads to back injury and pain. Any exercises that cause pain and can lead to injury should never be included in your abdominal workout routine.

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Traditional Sit-Ups

Many people don’t realize that the traditional sit-up has little or no effect on the stomach muscles and it often included in their abdominal workout routine. Regardless of how it is done, the hip muscles are absorbing most of the strain and the arms are usually doing most of the work, which is useless in obtaining flat abs.

In addition, most people do sit-ups in a very fast motion, which means that the body’s momentum is actually doing the work, not the stomach muscles. Rather than wasting time with sit-ups, do crunches for much better results.

Leg Lift- Straight

The straight leg lift is another ‘old school’ stomach exercise that I would not include in my abdominal workout routine. They offer little if any benefits to the stomach. Instead, the back muscles do all the work and in the end can be strained or injured.

Over Exertion

More than fifty reps of any stomach exercise is futile. If fifty reps don’t garner the results desired, then one hundred reps won’t either. If the exercise is becoming too easy, move to a more complex one that works even more muscles.

Sleeping

Sleep plays a large part in an abdominal workout routines. The sleeping position at night affects the exercise the next day. If you sleep in a position that makes you wake up with pain in the back, chances are you aren’t going to be able to work the abdominal muscles the next day.

Avoid sleeping on the stomach, this position makes the back arch and hurt the next day. Try sleeping with a pillow between the knees while lying on the backside. This will keep the back in alignment and help prevent back pain, which in turn allows for working out the next day without pain.

No Resistance

Abdominal fitness routines require some type of resistance in order to produce results. Resistance can come in the form of an exercise ball, a resistance band or even gravity. Exercises that do not have any resistance produce little or no results. For example, standing broomstick twists have no resistance, while this is a good warm up exercise; it is not directly beneficial to a flat abdomen.

Proper Technique

When it comes to exercising, technique is very important. Improper techniques can lead to pain and injury which prevents further exercise. Investigate and learn about new exercises before diving into them and always consult a fitness professional before starting a new program.

If you take all these points into consideration when choosing a new abdominal workout routine then you will see much better results.

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Often exercise routines for the stomach neglect to work individual abdominal muscles in addition to working them as a group. A targeted lower abdominal workout, for example, is often needed for individual attention to the lower abs in order to develop them to the full potential.

There are many exercises designed specifically for working the lower stomach muscles. Before beginning these, be sure to consult with a professional and make sure to include a warm up to avoid injury.

Lower Abdominal Workout Exercise #1 : Crunchless Crunch

The crunchless crunch sounds simpler than it is. When done properly, this can be a difficult but effective exercise for toning the lower stomach muscles.

The muscles used in this exercise are not used often and it may take some getting used to in order for it to work.

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The goal is to try to pull the belly button inwards toward the spine. Lie on the stomach on a flat surface or kneel on all fours, whichever is most comfortable.

Relax and the let body become as fluid as possible. Using only the stomach muscles attempt to pull the naval in towards the spine.

Hold for a period of ten seconds. If ten seconds is simple, increase the time.

The position should be held until it can’t be felt or it feels like other muscles are doing the work, once this is achieved, released the contraction.

Lower Abdominal Workout Exercise #2 : Alternating Toe Touch

For this exercise, lie on a flat surface, such as the floor, and use an exercise mat or towel to support the spine.

While lying flat, the feet are put into the air. Use the stomach muscles to lift the shoulders off the floor with the right arm extended. Touch the toes with the right hand and then lower back to the starting position.

Repeat using the left arm extended to touch the right toes.

During this exercise, the knees should be kept in alignment and a space should be held open between the chin and chest to insure that the stomach muscles are doing the work.

Lower Abdominal Workout Exercise #3 : Sit-Up Hold

Remain on the floor for this abdominal exercise. Place the hands behind the head and bend the knees while keeping feet flat on the floor. Elbows should not be seen, keep them behind not beside the head.

Lift the shoulders off the floor using the lower abdominal muscles. Hold the position for at least ten seconds or even longer if ten is too easy. Do not use the arms or neck to help lift, make the stomach muscles do the work.

Hold for ten seconds and then repeat.

Lower Abdominal Workout Exercise #4 : Lower Back Flatten

This exercise is an evolution of the sit-up hold. It starts from the same position – flat on the floor with bent knees and flat feet.

In this exercise the goal is to push the lower back into the floor, closing the natural gap that is created by the curve of the spine. This should be done using the stomach muscles, not the legs.

The pelvic area may rotate which is not wrong as long as the stomach muscles are doing the work.

After getting the back pushed down to the floor, hold for ten or more seconds, the time held will gradually build as the stomach muscles strengthen.

This entire lower abdominal workout should take no more than about 10 mins and should be performed about 3-4 times a week for the best results.  

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A 6 Pack Ab Workout is the talk of any local gym or fitness center and a perfect six is the goal that many bodybuilders strive for, it is also the goal of many people who are just striving to have that rippled body that completes their physical appearance.

The concept might seem simple, lose body fat while strengthening the abdominal muscles, however, making those words a reality are another story all together. It can be done, with the right amount of dedication, willpower and some serious patience, a six pack of abs can become your reality.

The following 6 pack ab workout and advice will help get that six pack of abs by building muscle. Remember that you must also lose fat so follow a proper diet to burn calories. Also remember to warm up before starting any exercise routine and consult a professional for advice.

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Intermediate 6 Pack Ab Workout Exercise #1 – Crunches

Lie on the floor, if necessary use a mat or towel to soften the floor. Place your arms across your chest, not over your head – this makes is harder to use them for leverage.

Raise the shoulders and upper torso off the floor and towards your knees using your abdominal muscles. Keep in mind that you need to focus on keeping the abdominals tight during the crunch.

Also do not let the head touch the floor when returning to the lying position.

Repeat for 10-15 reps and for 3 sets.

Intermediate 6 Pack Ab Workout Exercise #2 – Leg lifts

Lie down on the floor with your legs straight out and your hands at your side. Keeping the body in a straight alignment, lift both legs straight up in the air until they are as close as possible to ninety degrees.

Next, lower the legs slowly but do not let them go all the way back to the floor. Again, concentrate on pulling the abdominal muscles in tight during the move and move slowly.

If you are in the gym, try the same exercise using the equipment there that allows you to pull yourself up and extend your legs out. A pull-up bar will also work.

Repeat for 10-12 reps and for 3 sets.

Intermediate 6 Pack Ab Workout Exercise #3 – V-Ups

Lie on the floor again in a straight out position with your arms extended up above your head. Raise both the torso and the legs at the same time to form a "V". 

Hold the position for five to ten seconds while concentrating on keeping the abdominal muscles contracted.

Try reaching your feet with your hands. Relax and return to the starting position.  As this exercise gets easier you can add weights to your feet to make it harder and increase the workout on your muscles.

Repeat for 10-12 reps and for 2-3 sets.

Intermediate 6 Pack Ab Workout Exercise #4 – Static Hold and Side Statics

Position yourself in the pushup position; however, put your elbows on the floor and the rest of the body flat.

This is what is known as the static hold and it trains the core muscles to hold the body in the position you put it in. Hold the position as long as you can at least 45 -50 seconds for beginners.

The side static hold is similar. Roll over onto one side of the body and lift into the same position as you did for the static hold. The free arm should be pointed upwards into the air and the leg that is not bearing weight should be resting on top of the other one. Again, hold as long as possible.

There are many other six pack ab exercises that you can do, but this 6 Pack Ab workout should get you good results. Do this routine 3-5 times a week.

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An abdominal workout is an important part of any fitness routine. They strengthen and tone the abdominal muscles, sometimes referred to as the core, and they make the body lean and physically attractive.

In addition to the abdominal exercises here, a proper diet is required to obtain the best abs possible. For the best results, the abdominal workout should be done 3-5 times weekly with repetitions increased as the body adjusts to the current count. 

As with any fitness program, consult a professional before starting and always do warm-up exercises before starting to lessen the chance of injury.

This abdominal workout is designed for beginners and is a good lower abdominal workout.

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Abdominal Workout Exercise 1 : Pelvic Tilt

Lie on your back, use a towel or mat for cushioning. Bend the knees and keep feet flat on the floor approximately hip width apart.

Relax the head and neck muscles with your hands by your side. Contract the abdominal muscles pulling the belly button in towards the spine, while doing this lift your pelvis off the floor and hold for three seconds.

Slowly return to the starting position. Repeat ten to fifteen times.

Note that the key to the pelvic tilt is to hold the abdominal muscles tight while lifting the pelvic off the ground. The movement should be a slow, deliberate movement.

Abdominal Workout Exercise 2 : Knee Raises

Starting again from the lying down position with your knees bent and your feet flat on the floor, keep the back pressed into the floor.

Relax the head and the neck and put your hands by your side. Using slow movements, concentrate on contracting the abdominal muscles as you bring one knee in as far as it can go, stop at the top and hold the position. 

Repeat on the other leg. Once both legs are back at position, you have completed one rep. Try to do 10-20 reps.

Abdominal Workout Exercise 3 :Reverse Crunches

While lying on you back, press your back into the floor. Relax your head and neck and put your hands by your sides with your palms face down. Bend your knees to 90 degrees.

Next, focus on contracting the lower abdominal muscles as you raise your hips upwards towards your ribs, very slowly lifting the tailbone off the floor in a curved motion.

As you complete each rep your legs will wind up reaching towards the ceiling. Lower the hips back to the starting position. This counts as one rep.

The key to the reverse crunch is to make the abdominal muscles do the work and not the legs. Don’t stop and rest at the end of the rep, keep moving to keep the muscle working; however, don’t rock the body or move so fast that momentum takes over and does the work.

This is a good abdominal workout for beginners that will work the abdominal muscles. It should be done at the least three times a week. Pay attention to your body, when the exercise becomes to easy it is time to either increase the reps or move onto an intermediate routine.
 

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The Swiss ball can be found in practically every gym or fitness center. These giant beach ball looking objects have been part of the professional fitness scene for many years, only they were known as stabilizer balls. A Swiss ball exercise workout is simple, but very effective if done correctly.

In recent years they have become the rage as both fitness buffs and beginners have taken to using them for core strengthening.

To make the most of the Swiss ball, you must know how to use it properly and how often to use it.

The following Swiss ball exercises are designed to get the most out of a routine. As with any fitness routine, consult with a professional before starting and make sure to warm up before beginning the routine.

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Swiss Ball Exercise 1 – Shoulder Rolls

Position the Swiss ball so that it is underneath the shoulders. Roll from left to right approximately six to eight inches. Repeat this ten times, working up to doing two sets of ten.

Swiss Ball Exercise 2 – Back Arches

Position the ball in the middle of the back so that you are lying on the ball. Use the feet to stabilize yourself.  With your arms at your sides, reach backwards and touch the ground. Hold this position for around ten seconds then slowly return to center position. Repeat five times.

Swiss Ball Exercise 3- Leg Extenders

Again position the ball in the middle of the back with feet flat on the floor in front of you. Extend the right leg straight out and hold for five seconds, pull the abdominal muscles tightly in as you hold the position. Repeat with the left leg. Do ten reps on each leg and two sets.

Swiss Ball Exercise 4 - Back Arches

Lie across the ball with your stomach in the center, face down, with your hands touching the ground. Lift the shoulders only, arching the back as high as possible and holding for five to seven seconds. Do this ten times and work up to doing two sets.

Swiss Ball Exercise 5 – Sit-Backs

This may be a little more challenging at first but it will become easier. Sit on the Swiss ball and lift your feet off the ground. Use your arms for balance and lean backwards. At first you may not be able to lean very far, that is okay. Hold the position for five seconds and repeat five times.

Swiss Ball Exercise 6 – Lean Forwards

Lie on the Swiss ball, positioning it underneath the stomach. Lean forward and lift your legs as high as possible off the ground. You can lower your head and use your arms to keep your balance. Repeat five times.

These are just a few of the exercises that can be performed with Swiss ball. Fitness routines that regularly incorporate the use of the Swiss ball will see an increase in core strength, overall endurance, balance, and even weight loss. The abdominal muscles will be fit and taut just like they should be.
 

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When seeking out ways to get that perfectly flat tummy the options seem to be endless as there seems an never ending list of exercises to lose stomach fat .

There is a variety of specialty machines designed specifically for the abdomen and a multitude of that require no equipment, only a flat place to lie down and the gung-ho to stick to the routine.

Some abdominal exercises work entire groups of muscles, such as those performed in Pilates routines and others that are specific to the abdomen. Still other exercises to lost stomach fat are designed for other areas of the body and yet the stomach area benefits as well.

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As with any exercise routine, some of the most basic actions give the best results and are the building block for other exercises. The first one is the basic crunch. The crunch is preferred over the sit-up due to there being less exertion on the back.

Crunches are simple. Lie on the floor or a cushioned exercise mat if the floor is too hard, lift the upper torso a few inches up off the floor, only enough that the pull is felt on the abdominal muscles. The main thing to remember is to use the stomach muscles to do the work, not the arms or neck.

An important note to remember when doing crunches is to keep the body aligned; the head should not be lifted more than the shoulders or the back. Videos or Internet streaming movies are good resources for watching a proper crunch being performed.

The crunch can be altered to work the stomach’s side muscles or obliques, also known as ‘love handles’. Perform the crunch in the same manner as describe with the exception being that the body is twisted toward one side on the way up. A workout video or exercise Website should have this technique available for viewing.

In addition to working the middle of the stomach and the sides of the stomach using crunches and side crunches, individuals should add exercises that focus on the entire abdominal area, including the upper and lower abs. Abdominal routines that focus solely on the middle section will ultimately yield less than desired results.

There are many places to find fitness routines that lead to a flatter stomach. Try the library, the Internet, local book stores, videos and DVDs and local gyms.

There are so many different exercises to lose stomach fat that it may seem hard to know which ones to use. The best idea is to try a variety. If they appear to be working, make note of them and add them to a fitness routine. Some people may be better suited for one exercise than other people. Not all exercises are one size fits all.

If the exercise is painful or too difficult, find another one and add it to the routine. Don’t continually struggle to do an exercise that is not comfortable. Remember that everyone is not equal when it comes to exercise and stamina, not everyone is the same in terms of fitness.

There are some exercises that have more benefits than others, but no exercise has benefits if not done correctly and consistently.

Create a routine that will be done on a regular basis over a period of time in order to get that flat stomach that is so desired.

Exercises that are difficult, require too much time or require exercise equipment that is expensive or bulky are not worthwhile, they are roadmaps to disaster.

There are several great guides on the Internet that provide some great exercises to lose stomach fat, increase metabolism, and improve your overall fitness. I recommend you look at the reviews on this website and look for one that meets your needs.

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The transverse abdominals, the core set of muscles that are found below the rectus abdominus muscles, are often neglected during abdominal workouts so specific transverse abdominal exercises should be incorporated into your workouts.

Typical abdominal workouts focus on the rectus abdominus and the vertical abdominals, neglecting the transverse abdominals. Crunches, the most common of all abdominal exercises, are even guilty of this.

The transverse abdominal muscles act as a core support for the entire abdomen and connect the lower back muscles and rectus abdominus. This makes them a vital target area during exercise. If the exercise program is geared toward flattening the stomach are, the transverse abdominals must be a focal point. Read the rest of this entry

Just like any other muscle group, lower stomach exercises are needed to target the area below the mid-section. The stomach muscles are often the most stubborn muscles to get flat and in shape, however, they are the muscles that most people want desperately to be flat and flattering.

Exercise and a proper diet can help to get the stomach muscles in tip top shape. However, the one mistake most people make is in focusing only on their midsection.

The reality is that no matter how taut the midsection of the abdomen is there can still be an unsightly bulge in the lower stomach area, so these lower abdominal muscles must be targeted in order to see maximum results. Read the rest of this entry