9. Reaching Crunch On Swiss Ball

Most effective Ab exercises : Forget sit-ups. To build that elusive six-pack, there are far more efficient ways to spend your time in the gym, exercises that give you flat abs quickly without the aches in your lower back. Here, personal trainer and nutrition expert Dr Patrick Owen gives you nine of the all-time best exercises for your abs. They will help you whip your gut into shape -- just remember that without a proper diet and a fat-burning cardio regime (such as high intensity interval training), all this pain will be in vain.

More.. HIV Aids in Hollywood: 21 celebrities you didn’t know were HIV positive (With Pictures) 10 Stupid questions men need to stop asking women during sex 5 Nigerian celebrities who hit it big and refuse to move to Lekki (With Pictures) 7 things you never knew you could do with Whatsapp 9. Reaching Crunch On Swiss Ball Instructions: Sit on a Swiss ball with your feet shoulder-width apart on the floor. Lean back, so that your back is almost parallel to the floor. Straighten your arms and point them toward the ceiling. Contract your abs, as you would for a crunch, while you reach for the ceiling with your fingertips. Hold the contracted position for three reassuringly painful seconds, then slowly raise yourself back to the starting position. Do 10 reps.

8. Twist And Crunch Instructions: Place a mat on the floor and lie down on your back, with your hands by your ears and your legs perpendicular to the floor. Twist your hips slightly by contracting your left oblique muscles (that's the one running down the side of your soon-to-be visible six-pack). Hold that position. Using your abs, bring your right elbow across your body to the outside of your left knee. Slowly return to the starting position. Repeat the movement on your right side and do 10 reps.

7. Russian Twist Instructions: Sit on a decline bench, with your legs firmly under the pads. Lean back slightly, so that your thighs and torso form a 90-degree angle. Extend your arms in front of you, so that they also form a 90-degree angle with your torso, and, while keeping your back straight, cross your arms over your chest or clasp them together in front of you. With your abs flexed, move as far as you can from right to left and left to right, and do the motion as quickly as you can without jerking or sacrificing proper form. Work your way up to 60 seconds of continuous movement. Feel free to wince.

6. Hip Raise/Leg Raise Instructions: Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position. Do 10 reps.

5. Woodchop Instructions: Add some weight (start with 10-12kg) to a cable machine and grasp the handle attachment at shoulder height with your left hand. Square yourself to the machine and take a few steps to the right (away from the machine) until there is sufficient tension. Stand with your feet shoulder-width apart, bring your right arm across your body, and clasp your hands together while holding the handle. Keeping your arms straight and at shoulder height, use your abs to bring your arms across your body, as though you were making a wood-chopping motion. Then return them back to the starting position. Do 10 reps on each side for an excellent core workout.

4. Jackknife Instructions: You're well over halfway through now, but the hard work isn't finished yet. Place a mat on the floor, lie down on your back and extend your arms behind your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position, safe in the knowledge that you'll soon be more chiselled than a carpenter's work bag. Do 10 reps.

3. Windscreen Wipers Instructions: Place a mat on the floor and lie on on your back with your arms in the "T" position for stability. Lift your legs so that they are perpendicular to the floor. Now rotate your hips, keeping them in contact with the floor, so that your legs move from left to right, in a "windscreen wiper" motion. Make sure to move in a slow, controlled and yes, somewhat painful manner. Do 10 reps. Almost finished.

2. Side Crunch On Swiss Ball Instructions: Firmly place your right hip on a Swiss ball. Lean into the ball but ensure your torso is off it. Support yourself by pressing the soles of your feet against the bottom of a wall. Place your hands by your ears and contract your left oblique muscles, lifting your torso up as far as you can. Hold for three seconds and release. Do 10 reps and repeat on the opposite side.

1. Front Plank On Ball Instructions: Now for some finishing touches to make those abs pop. Rest your elbows on a flat bench and the balls of your feet on an exercise ball. Contract your abs so that your body is parallel to the floor and there is no dip in your lower back. Hold the plank position for 60 seconds. Now all that remains is to resist a celebratory bag of chips.

- By AskMen

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