Now before we get to the 7 tips, I have to tell you that working your lower abs will not magically get rid of stomach fat.  This is referred to as spot reduction and spot reduction is the biggest myth in fitness.  You should work your lower abs to stabilize your pelvis, support good posture, improve function and performance, and exercise your spine in different directions.

Here are 7 lower ab workout tips.

#1 Move you pelvis.  The rectus abdominus attaches to the ribs and also to the pelvis.  When the ribs move like in a crunch the upper abs are emphasized.  However, when the pelvis moves like in a reverse crunch or a posterior pelvic tilt, the lower abs are emphasized.  Reverse crunches are a great place to start when you want to workout the lower abdominal muscles.

#2 Move your legs.  When you move your legs during ab exercises, your lower abdominal muscles must work really hard to stabilize the pelvis.  For example, doing leg raises emphasizes the lower abs a little more than doing crunches.  Leg raises can be done from many different positions, such as lying on the floor, hanging from a bar, or using a captain’s chair.

#3 Add resistance when you get stronger.  If you get so strong that reverse crunches or leg raises become easy, you should add resistance to the exercises to breakthrough your strength plateaus.  Ankle weights are a great way to add resistance to your legs to increase the challenge on your lower abdominal muscles.

#4 Use an incline.  Using an incline is another great way to emphasize and increase the challenge in the lower abdominal area.  If you do reverse crunches or leg raises on an incline board, your lower ab muscles work much harder against gravity.

#5 Use something contoured.  This is a hidden secret to get more muscle work in your lower abs.  Since your lower back has a slight natural curve, using a contoured surface like a Bosu Ball or a Pilates Barrel allows you to get more range of motion and more muscle work.  Since the floor is flat it may decrease your range of motion during certain exercises, but with a contoured surface you get more motion.

#6 Stretch your lower back and hips.  Inflexibility in the hips and back will decrease your range of motion and put additional pressure on your lower back.  Because most people have sedentary jobs, most people have stiff lower back.  If you have a stiff lower back, you will have difficulty emphasize your entire abdominal region, especially the lower abs.  You should warm up and stretch your hips and lower back before doing lower ab exercises.

#7 Workout your abs 2-3 times a week.  No need to workout your lower abdominal muscles every day.  2-3 times a week is all you need.  You do not have to slave away doing a thousand repetitions.  2-6 total sets of 12-20 repetitions are all you really need.

Now, if you want to lose weight, you should take a comprehensive approach to fitness and also perform aerobic exercise, weight training, and eat a healthy diet.

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1. Stability

After warming up, the first type of exercises you want to do are stability exercises. These types of exercises are going to use your body weight as resistance. Some of the exercises you can choose from within this category include crunches, flutter kicks and reverse crunches. You want to make sure you do this type of exercise intensely until you cannot do any more. There should be no limit or set number of repetitions that you are going to do.

2. Stability with resistance

As soon as you have completed your stability workout you want to immediately follow that with a stability and resistance workout. These are going to be pretty much the same type of exercise except you are going to add weight. There are a number of options you can choose from including incline bench crunches, a weighted crunch or a weighted straight leg crunch. The point is to make it that much more difficult to build up those abdominal muscles. By using weight you will start to see a difference in the way you feel and carry yourself. Building up a strong abdomen is important to the core strength of your body.

3. Core strengthening

The third rule is to follow the first two exercises with a core strengthening exercise of some kind. Out of all of the exercises you are going to do, these are going to be the most complex movements. Some popular core strengthening exercises to consider include the Plank, Side Plank, and the Superman. All of these involve you lying down. If you are going to be standing up, you can do cable torso twists or woodchoppers. If you have been in a gym recently you might want to take a look at the ‘crunch’ or abs area and see what kind of exercises people do. You will be able to see what these exercises look like, rather than just reading about them. These core strengthening exercises work and if you ever get a workout DVD of some type you will most likely see these same principles in the workouts.

4. Unbalanced

The last rule is to finish your workout with unbalanced exercises. These are going to be the hardest part of your workout because it is the last part, but you want to finish with a bang. The idea is to throw your body out of balance. You can do this by getting into a push-up position with your body straight and then lift one arm toward the ceiling. You can then repeat this on the other side.

By following these four rules you will build solid abdominal muscles, which is vital being that they are the core muscles of your body. Just know that if you want to get results you need to be willing to put in the time and effort on a consistent basis.

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An often overlooked AB workout that is simple and easy is the basic sit-up. It may seem old fashion but it has been tried and tested and it works! For the proper way to position yourself into the sit-up you need to begin on your back and have your feet firmly positioned on the floor. Lift up your knees while keeping your feet on the floor. Cross your fingers together and rest them behind your head, you will provide support to your head using your hands. Keep your elbows in and your head straight.

When you are ready, raise your head until you reach a thirty degree angle. When you do reach that point, stop and pause, at this point you can count to five or ten and then release slowly and lower yourself back down. For beginners a nice number to try is two sets of 8-12. For Intermediate you can try two sets of 8-12 and for the more advanced workout it is best to do two sets of 15-20. The simplicity of the common sit-up is so easy that it might fit well into your daily routine, it also costs nothing and once you get used to it, it is not too hard to do. The long term benefits will be more defined Abs and a smaller waistline.

If you`re searching for a more advanced abdominal workout, then you can try the abdominal crunch. For this activity you will want to get into a similar position as the basic sit-up, the only exception is that your feet are up on a right angle and your shoulders stay off the ground. This workout is intense because you`re always keeping your Abs moving so there is no break for them. To begin the exercise your elbows will push forward and touch your knee caps, they will touch, hold and then release slowly. This workout is also free and can fit into your routine, it is however, more intense than the regular sit-up.

Many people bring machines into their fitness world. There is the AB roller which is quite common and has been around for years. You lay down into the machine, move your arms up, rest your elbows on the pads and roll forward. Your workout is based on the slow rolling movements you do and the slow release position as you roll the machine back down. For beginners you can try doing two sets of 10-12. Intermediate can try three sets of 12-15 and for advanced people, you can attempt three sets of 15-20.

You can also try an AB weight machine at a gym. This is where you sit on a seat and place your arms and elbows on the sides. You will use your arms to pull down the machine and pull it forward. The weights you choose can vary and you can build up resistance and change the weight as needed. When you find the abdominal workout that works best for you, your stomach will show you the fruit of your labour!

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If you really want 6-pack abs along with a sculpted body then the most efficient and effective way of achieving it is through total body exercises.

In this workout you will be performing nine total body exercises in circuit fashion, otherwise known as the X9 Factor. Therefore, each exercise will be performed back to back to back with no rest in between.

Start with kettlebell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up.

Move immediately into extended pushups. Move your arms out in front of you as you lower yourself down and back up.

The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on the ball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them.

Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Place your hands behind your head and raise yourself up and back down.

Next is a 1-arm kettlebell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side.

Next you will do high rep close grip pushups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can.

Move immediately into stability ball leg curls. Place your feet on the ball and bridge your hips up with your arms out to the side. Curl the ball in while keeping your hips up the entire time. Do 20 reps.

The next exercise is a stability ball rollout. Place the ball in front of you and start in an upright position, roll the ball out. Get a nice long stretch as you roll out and contract your abs when you pull it back in. If you have an ab wheel, you can use that in place of a stability ball. This is going to be harder than using a stability ball.

Finally, you’re going to finish off preferably with a sprint as the last exercise. If you can’t do sprinting, you can sprint in place or finish with burpees.

In most cases, although you aren’t directly targeting your abdominals, you are still required to brace them which in turn indirectly works your abdominals for a powerfully efficient abdominal workout.

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a) You aren’t seeing any results in your current exercise routine

b) You have a big event coming up like a wedding or vacation and want to look your absolute best or

c) You’re tired of wearing loose fitting clothes and want to finally look and feel like the men and women in fitness magazines and advertisements

If you are here because of any of these things you are in the right place. Millions of innocent people are looking for the truth about how to get great looking abs, but are getting sucked into all the lies and deception in the diet and fitness industry.

Just think about how much money is being spent on diet pills and exercise gadgets. It seems like every week something new is coming on the market. Have you ever wondered why they always need to come out with something different?

It’s because none of them really work. They are all temporary solutions or simply put – they are all bogus claims and worthless products. I have to tell you that the only way you will ever achieve a flat stomach is by old fashioned exercise and changing the way you eat.

There are no miracles. Working out will not only get you great looking abs, but will put you on a life changing journey that will leave you with more energy and the knowledge to keep the weight off long into the future.

The most effective abdominal workout involves not only your abs, but your entire body. Trying to spot reduce and concentrating only on your midsection will leave you feeling frustrated and never get you to your ultimate goal.

What is the most effective abdominal workout? The following is a list of exercises that will burn the fat, feed your muscle and trim your waistline in no time flat:

Renegade Dumbbell Rows Front Squats with Barbell Mountain Climbers on Floor Bodyweight Squats Floor Abs Exercises such as Lying Leg Thrusts and Ab Bicycles Floor Planks (holding the plank position from forearms and feet) Forward, Reverse, or Walking lunges Pushups (and variations)

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It is opined that bicycle exercise as an abdominal workout is the most effective means of obtaining the perfect Abs. It also helps in developing the six packs – a feat much desired by health freaks. To perform this exercise, the person needs to lie on the floor with the head resting on laced fingers. The knees should be slowly raised towards the chest and shoulder blades off the ground without straining the neck.

Straightening the left leg along with tilting the upper body to the right and maintaining a slight push of the left elbow towards the right knee is suggested. This is followed by switching sides and bringing the right elbow towards the left knee. This procedure should be continuously done in a `peddling` motion.

Working Abs while doing abdominal workout in a dynamic way indicates getting away from the traditional crunches and focusing on building core strength. Core training strengthens muscles that stabilize the body. It helps to keep the torso in place while strengthening and firming abdominal muscles. To obtain fabulous Abs other than through abdominal workout, one also needs proper nutrition and a balanced exercise routine. Toned Abs could be developed by performing three to five abdominal exercises three to five times a week.

Initially a person should start with exercises and repeat them as long as they are comfortable performing it. With the increase in the fitness level the number of exercises can be increased along with the repetitions. The bicycle crunch exercise tops the list as the best Abs exercise. This conclusion was arrived after a study propounded by the San Diego State University

Another abdominal workout, the Captain`s Chair exercise is one of the few Abs exercises that are believed to be highly effective. In this exercise, the legs dangle initially and the knees are slowly lifted towards the chest. The motion should be controlled and deliberate as the knees are brought up and returned back to the starting position.

Similarly, the abdominal crunch on an exercise ball is another effective exercise for the Abs muscles. In this type of workout, the person sits on the exercise ball with the feet flat on the floor. The ball is allowed to roll slowly and the person lies back until the thigh and torso are parallel with the floor. It is followed by contracting the abdominal muscles and raising the torso to 450.

The vertical leg crunch is also effective for toning abdominal muscles. The person lies on the floor on his / her back with legs pointing upwards and knees slightly bent. The Abs muscles are slowly contracted while the shoulder blades are lifted gradually. The chin and neck muscles should not be stressed while the legs are supposed to remain in a fixed position. The torso is slowly lifted towards the knee and is followed by the body being gradually lowered. Another effective exercise is the long arm crunch. This is similar to the basic crunches.

Though it may appear simple, many people are unable to perform the abdominal workout crunches properly. Doing it correctly is a sure way of making it very effective. During the Abs crunches the person should breathe gently and evenly. Some workouts incorporate exercise and medicine while others imbibe a fusion of movements from Pilates and Yoga.

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Breaking the abdominal region into three different and distinct areas makes it much easier to work these different areas out individually, therefore, in order to get those well formed six pack abs, you ought to work these three areas out separately. In fact, those abs you crave for are nothing but a mixture of these three areas toned to perfection. Thus, in order to get a perfect torso, you ought to combine at least three different abdominal workout routines in your weekly workout plan.

Another thing you might want to include is some cardiovascular workout plans as well as your abdominal workouts. Cardio exercises really helps in cutting that extra flab fast. Basic crunches, coupled with a good diet plan, some cardio burnouts and some weight training towards the end can actually boost up the metabolism process and really expedite the burnout process a lot. Apart from doing all these things, you might also want to get your hands on a good online program, there are some really good resources online and using these to your advantage can make things much easier.

Below is an example of a simple full abdominal workout

Hanging knee raises – 2 sets of 8 reps

Decline leg thrusts – 1 set of 10 reps

Lying leg thrusts – 1 set of 12 reps

Ab bicycles – 1 set of 30 reps

Stability ball crunches with arms straight over head – 1 set of 15 reps

Alternating crunches – 1 set of 20 reps

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Here are some effective tips for you to get rid of your abdominal fats:

Workout 1: Lay straight on your back on a mat and raise your legs to form a 90 degree angle with the ground. Lift your hips slightly with the support of your palms and hold for 5-10 seconds before coming back to the original position. Repeat this exercise for 5 times.

Workout 2: Laying on a flat surface or on a mat raise your legs and move them in a way as if you are cycling. Initially, you can do this exercise for 5 mins, and gradually increase the time upto 15 mins. 3 sets of workouts with 5 mins each is more effective.

Workout 3: Lay on your back on a mat or a carpet with your palms crossed behind your head. Try to raise your upper body part contracting your abdominal part, hold for 2-3 seconds and return to the original position. Around 15 repetition everyday can show you good results.

Workout 4: Spread a carpet or a mat and lay on your back with your hands behind your head. Keep your legs on a chair or any other surface so that your legs make a 90 degree angle with your thighs. Try to lift your body from the ground in a way that your abdominal muscles contract. Initially, this can be a tough exercise, but it will definitely shed your extra fats from the abdomen.

Workout 5: Lay on your back on a carpet or mat with your hands on your sides. Gradually lift your legs above the ground to at least 1 foot and stay in that positions for sometime. Then, slowly come back to your original position. Remember that while lifting your legs you need to breathe-out. Initially, 5-10 repetitions are enough for everyone. You can gradually increase the number.

Workout 6: Laying on a flat surface with your hands behind your head try to raise your body towards your knees. Before coming back to the original position, hold there for 2 seconds.

Workout 7: Lay on your back on a flat surface with your hands on your sides and try to curl up. Remember that while you are curling up, you are putting pressure on your abdominal muscles and not on your arms.

Workout 8: Stand erect on the ground and raise your hands parallel to your ears by inhaling the air. Slowly bend down to touch your toes by exhaling the air. And again go up with breathing in. Repeating this exercise 10 times a day is effective.

Workout 9: If you are looking for an exercise to reduce your abdominal growth after delivery, try to contract and relax your abdominal muscles alternatively to strengthen them.

These exercises are simple and you don`t need a special coach to train you. All you need is a strong desire and taking out some time from your busy schedules. Once you get used to this abdominal workouts at home, you will find that a fit body with lean stomach is easy to get.

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