Rock-hard abs are in high demand but short on supply. To cut the flab and tighten your tummy requires regular exercise of all the areas of your abs and a health-conscious diet. Hard work, dedication and self-control are going to play just as big of a role as the exercises you choose.
Crunches
This exercise gives your upper abs a solid workout. Start by lying flat on the ground, facing up, with your arms at your sides and palms on the ground for support. Bend your knees at a 90-degree angle and keep both feet flat on the ground. Tighten your abdominal muscles and pull your shoulders and upper back off the ground. Hold that peak height for one full second then return to the ground. Do 75 to 100 repetitions and take breaks if need be. Always keep your ab muscles tight between repetitions.
Super Decline Sit-ups
This exercise focuses on increasing strength in your ab muscles and over time will help with definition due to the increase of your ab muscle size. Lie flat on a decline bench, making sure to secure your feet and legs so you don't fall. Hold a lightweight dumbbell or weight plate at your chest and slowly do sit-ups. Count out three full seconds on the "up" portion of the sit-up, and count out six full seconds on the "down" portion. Do 40 to 50 repetitions.
Lying Knee Raises
This is a movement designed to isolate your lower abdominal muscles without working your hip flexors. Start by lying flat on the ground, facing up, knees bent at a 90-degree angle and toes pointed outward just barely resting on the floor. Place your arms down at your side with palms facing the floor for support and slowly bring your knees up to your chest. Keep your knees bent at the same angle and toes pointed outward throughout the entire movement. When returning back to the "down" position, just slightly tap your toes to the ground before starting the next repetition. Do 50 to 75 repetitions.
Scissors
This movement is designed to work lower abs through persistent movement and muscle usage. Lie flat on the ground, facing up and hands under your glutes. Extend your legs fully and lift them until your feet are 1 foot off the ground. Bring your right leg up slightly and cross it over to the left side. Simultaneously bring your left leg underneath and move it to the right. Return each leg to its original position, then alternate which leg is on top and which is on bottom. Repeat the cross-over movement for 75 to 100 repetitions.
Side-to-Side Pulleys
This exercise works your obliques and requires a machine that uses a pulley system. Stand up straight while holding the pulley above your head with both hands. Keep your feet flat on the ground and bend sideways at the waist in the opposite direction of the machine. Stop when your body reaches a 135-degree angle and hold that position for one full second before returning upright. Do 50 repetitions then turn around and do another 50 in the opposite direction.
Medicine Ball Twists
This exercise works your obliques and also increases lower back strength via torquing your body from side to side. Lie flat on the ground facing up, extend your legs fully and hold a medicine ball at your midsection. Lift your legs off the ground slightly and bend your knees. Bring your shoulders and back off the ground as well so you are balancing on your glutes. Move the medicine ball to one side and stop when it's just inches from the ground, twisting your torso as you do it. Repeat the movement to the other side of your body. Focus on doing this movement slowly and controlled. Do 50 repetitions.
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