A tight, lean waistline shows the world that you take your health seriously, but exercising your abdomen does more than just give you a sexy six-pack look. Strong abdominal muscles help protect your internal organs from injury, counterbalance the strong muscles of your lower back, help provide for a full range of motion in your upper body and help move your legs. Getting flat abs is just a matter of dedication and watching what you eat.
Cross Body Crunch
Lie down on your back with your feet about shoulder-width apart, your knees bent, and the soles of your feet on the floor. Cross your arms across your chest or place your hands behind your head, but don't pull on your head when performing this exercise. Exhale and lift your left leg off the floor while crossing your right elbow across your body to touch your knee. Hold this contraction for a second and then return to the starting position. Repeat using your opposite elbow and knee. Do an equal number of repetitions of this exercise on each side.
Abdominal Butt Raise
Get down on the ground in a push up position with your elbows and forearms on the ground and your feet about shoulder-width apart. Be sure that there is a straight line between your shoulders, hips, knees and ankles. Use the muscles of your abdomen to lift your buttocks up and toward the ceiling. Hold this position for a couple of seconds, and then use a slow and controlled motion to return to the starting position. Repeat for your desired number of repetitions.
The Bicycle
Lie down on your back with your feet about shoulder-width apart and the small of your back pressed into the floor. Interlace your fingers behind your head and lift your legs up off the ground about 12 inches. Bend one knee and bring it toward your torso while trying to touch it with your opposite elbow. Straighten your bent leg while bending your opposite leg, and touch it with the elbow on your other side. Continue this exercise using a fluid motion that is similar to pedaling a bicycle. Repeat until exhaustion.
Vertical Leg Crunch
Lie down on the ground on your back with your feet crossed and your hands behind your head. Press your lower back into the floor, and lift both legs off the ground until the soles of your feet are pointing toward the ceiling. Use the muscles of your abdomen to lift your upper torso off the ground as if you were trying to touch your knees with your elbows. Hold this contraction for a second and return to the starting position. Repeat until exhaustion.
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