Fab Abs: 10 Best Exercises!

by Kim Droze

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In addition to working the abs with Raphael's 10 best ab exercises, he stresses the importance of healthy diet and regular cardio exercise . Before you can achieve a flat stomach , you need to reduce overall body fat.

Here the 10 most effective abdominal exercises. Raphael suggests that beginners start with the Ab Crunch and Reverse Ab Curl.

1. Bicycle Maneuver (studies actually prove this to be one of the most effective)
Starting Position:


• Lie on a mat with your lower back in a comfortable position.
• Put your hands on either side of your head by your ears.
• Bring your knees up to about a 45-degree angle.

  Movement:

• Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.

  Key Points:

• This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.
• Do not pull on your head and neck during this exercise.
• The lower to the ground your legs bicycle, the harder your abs have to work.

  2. Ab Crunch

  Starting Position:

• Lie on a mat on your back.
• Make sure that your lower back is relaxed against the mat during this exercise.
• Bend your knees until your legs are at a 45-degree angle.
• Keep both feet on the floor.
• Place both hands behind your head.

  Movement:

• Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted.
• Slowly return to the starting position, stopping just short of your head touching the floor.

  Key Points:

• Exhale as you contract the abs.
• Inhale while returning to the starting position.
• Keep your eyes focused on the ceiling to avoid pulling with your neck.
• Your hands should not be used to lift the head or assist in the movement.

  3. Reverse Ab Curl

  Starting Position:

• Lie on the floor with your back relaxed and your hands on the floor by your hips.
• Keep the upper back pressed into the floor throughout the exercise.

  Movement:
  

• Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
• Slowly return to the starting position.

  Key Points:

• Exhale while lifting your hips.
• Inhale while returning to the starting position.

  4. Double Crunch

  Starting Position:

• Lie on the floor face up.
• Bend your knees until your legs are at a 45-degree angle with both feet on the floor.
• Your back should be comfortably relaxed on the floor.
• Place both hands behind your head.