Abdominal Workout

1. Bicycle (#1)

The bicycle was ranked as the best abdominal workout exercise by the American Council on Exercise because it uses every muscle in your abs to create a strong, lean torso. Make sure you pull your abs in (draw your navel towards your spine) and keep them contracted throughout the movement to protect your back. The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise.

To do this abdominal workout correctly:

1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps. Don't hold your breath and go slowly so you can really feel it!
Do 10-16 reps.

2. The Plank (#6)

The plank is another great abdominal workout that challenges your Transverse Abdominis as well as the muscles of your back. You can do this move on your elbows or on your hands. Position yourself as though you're about to do a pushup and hold that pose, making sure your body is in one long, straight line from head to toes. Don't let your belly sag and keep your neck straight. Hold as long as you can! See core muscles.

3. Crunches on the Ball (#3)

Unless you live under a rock, you probably know that using an exercise ball provides for a very challenging abdominal workout. Instead of doing crunches on the floor, lie on an exercise ball. You'll challenge your abs in a whole new way while also working other muscles in your body like your legs and butt. Make sure you don't pull on your neck and roll forward a bit if the move is too difficult.

4. Reverse Crunch (#5)

The reverse crunch is great for working your obliques and it helps you target the lower portion of your abs as well. There are many ways to do reverse crunches, but one of the best is to put an exercise ball under your knees. Make sure you contract your abs and use them to lift your hips off the floor. It's a very small movement and you shouldn't swing or use momentum.

5. Abs Slide (#7)

This abdominal workout challenges the abs in a different way, but it's an advanced exercise so pay close attention to your back. The movement involves rolling or sliding your hands out, using your abs and back to keep your body straight and then contracting them to pull back in. You can use anything from a Torso Track or Abs Wheel to a couple of pieces of cardboard for this movement.

6. Vertical Leg Crunch (#4)

Lie flat on the floor for this abdominal workout with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.