Do you want to know which abs exercises are the most effective? We have for you the collection of 10 best exercises for flat abs. These come highly recommended from the American Council on Exercises, and have been shortlisted from amongst more than a 100 exercises that target the abdominal muscles via an ACE commissioned study.

For a svelte figure or a killer physique, tight abs muscles are a must. While these exercises will not help you lose weight on the belly, they will tone and condition these muscles for better core strength. For the best effects, it is recommended that you do a 30 minute cardio session, and then follow it up 3 times a week with these 10 super workouts for flatter and sexier abs. These exercises will target the abs and the oblique muscles, for a better well rounded shape.

1.       Bicycle –

Termed as the MOST effective exercise for flat abs, the Bicycle is easy to do. It requires no special equipment and effectively tones both the abdominal muscles and the oblique muscles.

How to do it?

Lie on your back on an exercise mat. Place your hands behind your head for support and bring your knees to your chest. Lift your shoulders slightly off the floor, but remember not to pull on your neck. Let your hands support your head. Now make bicycling motions in the air, while holding your shoulders and hips in place. For a better understanding, let us explain what these motions would be. Bring your left elbow as close as possible to your right knee, while you straighten out the left leg. Next, reverse the motion by bringing the right elbow close to the left knee, while you straighten out the right leg. Continue with these ‘pedaling’ motions 10 to 12 times. Do 3 such sets.

2.       The Captain’s Chair –

This has been rated as the second most effective exercise to tone abdominal muscles and obliques. You will need the Captain’s chair at your local gym. This is a rack which has padded arm rests. The idea is to lift your body weight on your arms, and hang from the so called chair to do a variety of exercises as your lower body hangs down. To avoid injuries, do not swing legs or use any kind of momentum to either bring legs up or move them from side to side. Keep your knees bent at all times.

How to do it?

Stand on the captain’s chair and grip the arm rests firmly. Make sure your arm lies parallel to the arm support, and you grip the handle tightly to stabilize your body. Keep your back pressed against the back padding and while contracting your abs muscles, raise your legs off the ground and bend them at the knees to bring your knees as close as possible to your chest. Hold for a few seconds, and then lower your legs down, without touching the ground. Again bring your knees up, and repeat 6 to 10 times. Try and do a minimum of 2 sets; 3 if possible.

3.       Exercise Ball Crunch –

The exercise ball is great to strengthen abs. Unlike regular crunches on the floor, the ball involves more work from the abs muscles as your legs play no role here.

How to do it?

Lie on an exercise ball, placing it under your lower back. Keep your feet firmly planted on the ground slightly more than shoulder width apart to stabilize your body. Cross arms over the chest or hold them behind your head, as you do in regular crunches. As you contract your abs muscles, lift your torso and bring the bottom of your ribcage as close as you can to your hips. Make sure the ball doesn’t roll with you as you lift off the ball. Hold the position a few seconds, lower back and repeat 8 to 10 times. Do 2 sets minimum for best results.

4.       Vertical Leg Crunch –

Noticed how when you do a regular crunch, your feet seem to be doing most of the job? The vertical leg crunch solves this, as you put your legs straight up and make your abs do all the work. It adds more intensity to the workout, making it more effective.

How to do it?

Lie on your exercise mat and extend your legs straight upwards. Place your hands behind your head for support. If you find it difficult to keep legs straight in the air, you can cross them at the knee to stabilize your body. Contract abs and lift your shoulders off the floor, bringing your chest as close as possible to your knees for a crunch. Lower your body and repeat 10 to 12 times. Do 3 sets.

5.       Torso Track –

One of the few abs machines that actually work, the Torso Track will be found at most good gyms. Though the Torso Track came out as the 5^th most effective abs exercise in the ACE study, it can result in lower back aches if you roll out too far. So, be careful with this one! If you already have lower back pains, we recommend you skip this and try the abs roll out on the exercise ball instead.

How to do it?

Lie on the floor with the torso track and grip the handles firmly. Pull in your abs, exhale and glide on the torso track forward, to a distance you can do comfortably. If you feel a stretch in your back instead of the abs, you have rolled out too far. In that case, shorten your range to reduce risk to injury. Contract abs and glide back. Repeat 8 times and try and do 1 to 2 sets.

6.       Long Arm Crunch –

The long arm crunch brings a more effective variation to the traditional crunch, by making you straighten out arms behind you for making the range of motions longer and hence more effective. This exercise is best for the upper abs.

How to do it?

Lie on the exercise mat and place your hands straight above your head, clasping the hands together and raising them at a 30 degree angle to the floor. Contract abs and lift your shoulder off the floor to do a crunch. Keep knees bent, and if you feel any discomfort in the neck you can place one hand behind the neck for support while the other hand stays over the head. Lower your shoulder and repeat 12 to 15 times. Do 2 to 3 sets. You can add more challenge to the exercise by holding a light dumbbell in your hands.

7.       Reverse Crunch –

One of the best exercises for the lower abs, the reverse crunch is the 7^th most effective abs exercise. Make sure you use small deliberate motions, as the idea is to gently raise hips as you bring your legs up.

How to do it?

Lie on your exercise mat on the floor and place your hands either on your sides or behind your head. Bend your knees and bring them towards the chest, making a 90 degree angle with the floor. Contract abs and raise your hips slightly off the ground, trying to push your legs towards the ceiling. Remember, the movements need to be small and don’t swing your legs to make the motions but rather use your abs. Lower your legs and repeat 8 to 10 times. Do 1 to 2 sets.

8.       Crunch With Heel Push –

This differs from the regular crunch because you are using just your heels to push and not your entire foot.

How to do it?

Lie on the floor on your exercise mat. Put your hands behind your head. Flex your feet as you contract your abs and raise shoulders off the ground. As you reach up, push your heels in to the ground and slightly raise your glutes. Lower and repeat 10 times. Do 2-3 sets.

9.       Ab Roller –

The Ab Roller machine has been used for many years to tone abdominal and oblique muscles. What is great about the ab roller is that it provides adequate support to the arms and the neck.

How to do it?

Sit on the ab roller, grab the hand bars and contract your abs to rock forward. Make sure you don’t use momentum and the movements come from the abs and not from swinging. Release, repeat 10 times. Do 2 – 3 sets. Focus on your abs and don’t use your arms to create momentum for a more effective workout.

10.   Plant On Toes And Elbows –

The Plant exercise will not only flatten your abs, it will also build endurance in your abs and back muscles. Also, if you find it too hard to do pushups, this exercise is the best way to begin as it helps build endurance in related muscles and improves your stamina to do pushups effectively.

How to do it?

Lie face down on your exercise mat. Support body weight on your forearm, by bending your elbows and either ball your hands in to a fist or keep palms open on the ground. Push off the floor, supporting body weight on elbows and toes. Pull in your pelvic, contract abs muscles and arch back slightly. Hold for 20 to 60 seconds, as much as possible. Lower back down and repeat 3 to 5 times, to build more core strength.