5 Killer Ab Exercises To Give You A Six Pack

Getting six pack abs is a tale of two parts - diet and exercise. Once your diet is down and you're eating healthily (that means a balanced diet with plenty of fresh fruit and vegetables, along with 8 glasses of water a day and minimal sweet and sugary foods), you need to concentrate on your abs exercises so your six pack really pops out.

Here's five killer ab exercises:

1. Invisible bicycle (according to an study by the American Council on Exercise, this is the best one!). Lie on your back and interlace your fingers behind your head. Bring your knees towards your chest, and lift your shoulders off the ground. Now make a pedalling motion with your feet, as if on a bike, and bring your elbows to opposite knees as they come towards your chest. This will work your rectus abdominis (your six pack), and the obliques (your waist).

2. Vertical leg crunch. Lie on your back and place your hands palms down by your sides. Lift your legs into the air, keep them straight and point your feet at the ceiling so your body and legs are at a right angle. Contract your abs to lift your shoulders off the floor, and imagine your chest touching your feet as you do so. Gently lower your shoulders to the floor, and repeat.

3. Long arm crunch. This move works harder on your upper abs. Lie on your back, and bring your feet towards your bottom, bending your knees slightly so you're comfortable. Extend your arms above your head and clasp your hands together, and keeping your arms stretched out straight, tighten your abs and lift your shoulders off the floor, keeping your arms next to your ears. Gently lower, and repeat.

4. Reverse crunch. This moves works harder on your lower abs. Lie on your back with your palms flat on the floor by your sides, and bring your knees to your chest as in the Bicyle. Cross your heels over and gently contract your abs to lift your hips a few inches off the floor. Lower, and repeat.

5. The plank. This one is a real killer, working your whole abdomen at once. Lie face down on a mat with your hands in front of your face and your weight resting on your forearms. Now lift your whole body off the floor, so only your forearms and toes are on touching the ground. Keep your back and neck flat and in a straight line, and tip your pelvis forwards to stop your bottom sticking in the air. Hold this position for 60 seconds or as long as you can, then lower and repeat.

These five abs exercises are a fantastic start for any abs workout routine. Fit them into your routine, workout every day or every other day, eat properly and you'll be the envy of everyone at the gym in no time!