6 Ab Exercises for a Flat Belly

This six exercises will help those six-pack abs become a reality? 

Tummy Toning Moves We live in an age where rock-hard, six-pack abdominal muscles are the goal. We all want that washboard look, but which ab exercises actually work? First, it’s important to remember that you can’t spot train just your abdominals; you have to be fit all over for your abs to show through. So cardio workouts and a good diet are key to success. Also remember there are two sets of muscles to target, the rectus abdominis muscles (that are engaged in regular sit-ups) and the transverse abdominis, which hold in the other muscles. Here are six effective ab exercises to try with your total fitness regimen. 

Try Pilates Pilates targets your core muscles, working your abdominals in repetitive exercises like "the 100" (which is like a modified crunch that you hold for 100 counts). There are also machines like the reformer that

strengthen and stretch your deep stomach muscles. Many gyms now offer Pilates mat classes, if all the funky-looking equipment intimidates you. Also, Pilates is low impact, if you’re looking for a gentler workout. 

Plank Poses Whether you do these types of exercises in a yoga class, or do a series as part of your gym workout, they are very effective at trimming your tummy. The classic plank pose involves lying down on your stomach, then raising all your body weight up on your toes and forearms into a "plank." You then hold the pose for as long as you can. You can vary it by doing a side plank (all your weight on one forearm and the sides of your feet) or by doing back leg lifts while in the traditional plank pose. 

Get in the Ring The sparring and jabbing you do when boxing engages both sets of ab muscles. Boxing is a solid option for all over fitness, and when you focus on getting your form right, your mid-section will transform. Many gyms now offer boxing fitness classes, or your local boxing ring may have private coaches for one-on-one training. 

Stability Boards and Balls Both balls and boards offer a way to further engage both sets of ab muscles, while doing simple exercises such as push-ups and squats. As with most core exercises, proper form is paramount when it comes to using these exercise balls and balance boards. Most gyms now offer classes, so take advantage of professional instruction where you can. 

Bicycle Crunches This exercise, if done with proper form, can be very helpful in carving out a toned midsection. The bicycle motion works both sets of ab muscles, but it’s important to not strain your neck when doing it. Lie down on a mat; place your hands behind your head, gently supporting your head with your fingers. Bring your knee up to your chest, while rotating your upper body to meet your knee with the elbow of your opposite arm (see photo). Do one to three sets of 12 to 16 repetitions each. 

Get Moving You can't just work the stomach muscles alone, you have to be fit all over to get those abs to show through. You need to add some fat-burning cardio into your routine: running, walking, swimming, Spinning--whatever activity keeps you interested and motivated. Aim for either 150 minutes per week of moderate aerobic exercise or 75 minutes per week of vigorous aerobic exercise, per the CDC. 

Old-Fashioned Captain's Chair While the traditional crunch has been largely maligned as a cause for back pain and an ineffective ab exercise, the pull-up motion done in a captain’s chair is still considered an old-fashioned but highly effective way to tone your midsection. This tried-and-true exercise involves hanging from an elevated pull-up chair (or captain’s chair), and raising your legs in front of you, bending at the hips. Always use proper form; lower your shoulders and lengthen your neck as your starting position

Torso Twist This is another effective ab exercise, and this one is done standing up. Stand with your feet hip-distance apart, with your hands on your hips. Twist your upper body to the right side, then go back to center; repeat on the left side, then go back to center. Work up to three sets of 15 reps. If you want to add a little more to this simple exercise, grab some small hand weights and place your arms out to the side while doing the twists. 

Lunges You usually don't think of lunges as targeting your abs, but these exercises are very effective all-over body toners, especially for your "core" muscles. To perform a safe an effective lunge, stand with your feet hip-width apart, then step forward into a lunge position. Make sure to keep your back knee about 3 inches off the ground. Try adding little dumbbells for a little more intensity. 

All-Over Body Health Remember that it's not all about spot training when it comes to your abs; you need to keep the calorie counts in check and work in frequent cardio workouts into your routine. Keep the total body in mind while working toward that enviable midsection.