In your exercise regimen, you may want to achieve a goal desired by many: a flat stomach and six-pack abs. But you may have had trouble achieving this feature because you're not sure which exercises to perform to get the results. You need a routine that is safe, simple and effective in providing you the flat stomach you have been looking for.
Function
The function of a good ab exercise workout is to provide you with a stomach and core that not only looks great but is strong enough to help everyday movements and reduce the chance for lower back problems. According to Gina Shaw of WebMd, about 25 percent of Americans have back pain in a given year and spend more time in a doctor's office for that than any other medical conditions except high blood pressure and diabetes. A good ab exercise plan can reduce your chances of being in that 25 percent.
Benefits
You'll be thankful for the benefits to an effective ab exercise every day of your life. Most obvious is how your stomach looks and feels and how your clothes fit better. What you might not notice all the time is how much stronger the rest of your body is because your core is strong, improved balance and, most important, an increase in your self-esteem.
Misconceptions
You may think you have to spend 30 minutes a day working your abs to get results, when all you really need is about five to 10 minutes every other day. Another misconception is that working only your abs will get results. For the stomach and core you want, you need to work out your entire body. The more muscle tissue you have, the more calories you'll burn, which will burn away fat and lead to a flatter, stronger stomach.
Types
The most basic and safest ab exercises are usually the most effective. Crunches are the most common movements because they get results in a safe and timely manner. Beyond crunches, there are many more ab movements you can incorporate into your workout, including bicycle crunches, reverse crunches, flutter kicks, side crunches, seated rotations, captain's chair, planks and side planks. The best exercises are ones you can do on the floor because they are safe, will be easy on your back and get the results you desire
Routines
A good routine using different ab exercises could be constructed like this: Crunches for one minute, followed by a 30-second rest; bicycle crunches for 40 seconds, followed by a 20-second rest; reverse crunches for one minute, then a 30-second rest; finishing with a one-minute plank. This routine takes five minutes to complete and will hit every muscle in the core. It works out the side, middle and upper and lower abs, as well as the lower back.
Time Frame
If ab workouts are performed three to four times a week for five to 10 minutes at a time, and every exercise is done correctly, you should begin to see and feel results in two to three months. Do not get discouraged if you do not see results immediately, getting the flat stomach you want takes time. According to Christina Leon of Life Organizers, you need eight to 12 weeks to judge the regimen's effectiveness.
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