Lets face it. The only time our abs are flat are when were lying on our backs and we are sucking in so hard our lungs feel like they are going to explode. In movies, we see women sitting on the beach in their bikinis with stomachs as tight as our grip on the spoon we use to shovel ice cream in our mouths. We have flab. They have fab. If you want to be able to look down and finally see your toes, then it is imperative that you put down that bag of chips and listen up. There is a little secret that nobody knows for getting abs so tight you can bounce not only a quarter, but a whole roll of quarters off of them. It is called discipline, and while it is not the easiest thing in the world to achieve, it is vital in the creation of a body and stomach you will feel proud of showing off.

As with any new workout, make sure to consult your doctor before beginning, especially if you have special medical problems (i.e. back or stomach problems). Remember, abdominal workouts, or any type of workout for that matter, will not guarantee you results unless you do them consistently and religiously and combine them with a well-balanced diet and aerobic workouts. Having tight and muscular abs not only looks great but will help in other aspects of your health, as well. The abdominal muscles are the central core of your body, so improving them will improve your posture, your back muscles and your balance.

With each of the following exercises, make sure and focus on controlling your movements and feeling your abs expand and contract. It is much too easy to repeat the movements by using other muscles in your body, like your legs for momentum, so stay extremely conscious of your abdominal muscles during the exercises.

Basic Crunches

This is the most basic exercise, but also one of the most effective. Lie on your back with your knees bent and your feet flat on the floor. Put the tips of your fingers to the sides of your ears. Lift your upper body just enough to get your shoulder blades off the floor a couple of inches and hold the contraction for one or two seconds and then slowly control the movement back to the floor as you exhale. Do not let your body get to a full rest between each crunch. Also picture a tennis ball between your chin and neck that you must hold with each crunch. This will prevent you from crushing your chin down into your neck which strains your neck muscles. Make sure your lower back does not arch. Keep it flat so you do not strain your lower back muscles. Do two or three sets of 15. This exercise will work out your upper abdominal muscles.

Reverse Crunches

This exercise is exactly like the basic crunch exercise described above, but this time you will bring your knees up off the ground and into a 90 degree angle. As with the above exercise, keep your back flat on the floor. Everything about this crunch is the same except that it will change the focus of the workout to the lower abdominal muscles. Do two or three sets of 15.

Oblique Crunches

In order to work on your oblique muscles (the side abdominal muscles), get in the position of the basic crunch above but this time let your legs lie to one side. Do two or three sets of 15 on one side and then do two or three sets of 15 with your legs lying to the other side.

Leg Raises

Lying flat on your back with your legs straight, raise them approximately eight inches off the floor. Slowly raise them up to a 45 degree angle and then slowly lower them back to the eight inch mark. Do not let them touch the floor. Do two or three sets of 15, if you can. These is one tough abdominal exercise, so do what feels comfortable at first. These will work on your rectus abdominis muscles.

Scissors

Once again as you are lying flat on the floor with your feet straight, lift them about one foot off the ground, keeping them together. Put the tips of your fingers to the side of your head and twisting your torso, lift up letting your right elbow touch the left leg that you are now bending up. Lower back again and, without taking a full rest, repeat on the other side, letting your left elbow meet with your right knee. Do two or three sets of 15.

When you first begin this abdominal routine, you may only be able to do one set of each of these. That is okay. Rome was not built in a day and your abs will not become six-packs overnight. Work up to three sets of each of these exercises every other day. Just as with any other muscles, your abdominal muscles will need one day to relax in between workouts.