Get 6-Pack Flat Abs

Abdominal Exercise

  • Lie on the floor with your arms across your chest or your hands clasped behind your head.
  • Keep your feet on the floor or raise them.
  • Tighten your abs and slowly curl your shoulders up off the floor one inch.
  • Curl your shoulders up toward your knees until your shoulder blades come up one to two inches off the floor.
  • Hold this position for one to four seconds before slowly returning to the starting position.

Leg Raise

  • Grasp the back of chair to support your body.
  • Hang your body straight down.
  • Keep your knees slightly bent throughout the entire movement.
  • Raise your legs until they are just past parallel to the floor, lower and repeat. Do not swing your body. NOTE: For those who are unable to perform this exercise with straight legs, try bending your knees and tucking them into the waist at each repetition. Remember to try and point your toes downward. After a few weeks, you will be able to do this exercise with straight legs.
  • Keep the movement fluent, slow, and controlled.

Knee Raise

  • Lie back on the floor. Keep your legs straight and back flat.
  • Raise your legs, bending at the knees as they raise and slowly lower your legs back down to the straight leg position.
  • Keep the movement fluent, slow, and controlled.

Sit Ups

  • Lie back on the floor. Hook your feet under a desk or other heavy object to secure your body. Keep your knees slightly bent. You can either place your hands behind your head or crossed in front of your body.
  • Slowly curl your body upwards to your knees and slowly descend back down.
  • Keep the movement fluent, slow, and controlled.