The abdominal muscles are divided into three main groups: the upper abs, lower abs and obliques. In order to achieve toned and sculpted six-pack, you will need to work each section individually. Keep in mind that exercise alone will not result in perfectly sculpted abs. Combine exercise with a healthy diet and regular aerobic exercise in order to minimize fat and maximize muscle.
Upper Ab Exercises
Tone your upper abs with basic crunches. Lie flat on your back with your fingers laced behind your head. Inhale, and as you exhale, lift the shoulders off the floor. Keep the lower back flat against the floor, and do not tuck your chin. Do 30 to 50 crunches, then move into straight arm crunches. Extend your arms along your sides with palms facing the floor. Continue crunches as usual, but use only your abdominal muscles. When you bring your shoulders off the ground, extend your arms past the knees, then lower back to the ground. Do 30 to 50 straight arm repetitions.
Lower Ab Exercises
Work out the lower abs with a classic Pilates exercise known as Hundreds. Lie down with your arms extended to your sides and knees bent. Inhale, then exhale and lift your head and shoulders while raising the legs to between 45 and 90 degrees. Keep the legs straight as you pump your arms up and down for 10 deep breaths. Extend the fingertips and only raise the arms about six inches from the ground. Fitness Magazine recommends inhaling for five counts, then exhaling for five counts throughout the exercise.
Oblique Exercises
The oblique muscles line the side of the abdomen, and are commonly referred to as love handles. Keep the obliques toned in order to create a more sculpted waist and provide support for the upper and lower abs. Decline oblique crunches are a challenging way to work the obliques. Lie on a decline bench, with your head at the bottom and legs hanging over the top. Hold your right behind your head and your left hand on your thigh. Inhale deeply, and as you exhale, bring the right elbow toward the left knee, twisting your torso and engaging the abdominal muscles. Do 30 repetitions, then move to the left side. If the decline bench makes this exercise too intense, you can also do it while lying flat on the floor.
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