Abdominal Exercise

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How to Get a Six-Pack
As you may have found, crunches aren't enough to flatten your abs. Yes, you should work your abs, but, if there's a layer of fat there, you'll never see them. You've probably heard that spot reducing is about is effective as spitting in the wind, but when you work your abs in an effort to reduce the belly flab, spot reducing is exactly what you're trying to do. The body ca n't be forced to lose fat in a particular area by exercising the muscles directly under that area.
What you should be focusing on is losing body fat and gaining a little muscle.

Reverse Curl - Lying on your back, bend your knees towards the chest. Keep the hips on the floor. Contract your abdominal muscles at the same time. Your lower abdominal exercise program must include r everse curls.

How to Work Your Abs
You can effectively work your abs with 3 non-consecutive workouts a week
Do 2-3 sets of 12-16 reps of each exercise.?If that's too easy, make sure you're doing each exercis e correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.

Is there any one ab exercise that's best? Not really. The point is to contract your abs, preferably against gravity (which is why crunches work best when lying on the floor). One of the best ab tools you can invest in is an exercise ball. They are great for crunches, twists, rolls...just about any ab exercise you can think of. Because you must stabilize your body on the ball you use many more musc le groups when doing regular crunches.

How often should I work my abs?
Your abs are no different than the rest of your muscles. You wouldn't work your shoulders every day and, similarly, you shouldn't work your abs every day either. You r body needs recovery time In order to grow stronger and change.
Work your abs 2-3 non-consecutive days a week, taking care to target all your ab muscles:

I want to get rid of my lower belly pooch. How do I work the lower abs?
Many people still think their abs are divided into lower and upper sections. This isn't true. Your rectus abdominis is actua lly one long muscle that travels from your lower chest to your pelvis so any exercise you do works the entire muscle.
That isn't to say that reverse crunches (or other exercises that target the 'l ower' abs) are useless. It's a good idea to do a variety of exercises, but don't expect to do 'lower' ab exercises to get rid of a lower belly pooch. Remember--the only way to do that is to reduce you r body fat.

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