There\’s a fine (and even fun) abdominal exercise you can do using a $30 exercise ball from the local sporting goods store.

1. Once you have the ball, sit on it, holding the feet flat on the floor. Now slowly allow the ball to roll backwards.

2. Now lie back on the ball until the thighs and torso are parallel with the floor.

3. Cross your arms over the chest area while tucking the chin in toward the chest.

4. Raise your torso about 45 degrees. You should feel your abdominals contracting.

5. Continue until you feel the desired tension in the abdomen.

You can use this same tool and exercise to work your oblique muscles.

1. To do so, just move your feet closer together. This is will make the exercise less stable, and is exactly the effect you\’re striving for.

2. Breathe out as your contract, and breathe in as you return to your original position.

The exercise ball routine is good not only to incorporate into your regular exercise set, but is good to use on those days when you just don\’t feel like committing to a full-flown work-out. You can do it in a few minutes\’ time.

Let\’s discuss the Leg Lifts and Leg Raises. And no, we\’re not in the wrong section. Both the Lifts and Raises contribute significantly to abdominal development. Let\’s start first with the correct way to do a leg lift.

Leg Lifts:

1. Lie flat on your back and place your calves on a flat bench seat.
2. Place your hands behind your head with fingers interlaced together.
3. Perform the following movements simultaneously:
a. Pull your hips from the floor using your lower abdominal muscles.
b. Raise your shoulders and back from the floor using your upper abdominal muscles
c. Force your shoulders in moving them towards your hips
d. Exhale hard
4. Hold the contracted position for a slow count of 1-3 seconds.
5. Keep repeating this movement until fatigued.

Now for the Leg Raises:

1. Lie on your back on the floor or an inclined board with your head toward the raised end.
2. Grasp the end of upper bench with your hands to stabilize your body.
3. Bend your leg 15-20 degrees or until you feel your back relax.
4. Use your abdominal muscles to raise your feet in an arc to a position directly above your head.
5. Repeat until the desired number of repetitions is complete.
6. Add resistance by raising the incline angle of the bench or by holding a light plate or dumbbell between your feet.

As you\’re developing your program to achieve a \’flat stomach,\’ here\’s something to mull over: It is not biologically possible to achieve a completely flat stomach. This is because the muscles are not designed to be flat, but rather, to be rounded. What you can do is get rid of the fat that makes that rounded shape more pronounced. But to do so requires a loss of a significant number of calories. So as you\’re exercising, remember that a change in diet is also going to be needed. With that out of the way, however, here is one of the most popular abdominal exercises for strengthening that area as well as losing calories: the time honored Sit-ups. Here\’s the correct way to do a good sit-up.

First, lie on a comfortable spot on the floor, and either have someone hold your feet or hook the toes under a heavy piece of furniture. Now bend the knees at a comfortable angle, making sure you keep them bent throughout the whole sit-up routine. Put your hands behind your head, interlocking the fingers. Using your abdomen as much as possible (and your arms as little as possible), curl your head, shoulders, upper and lower back slowly off the floor until the torso is perpendicular to the floor. Hold this position for about a second, and then slowly lower yourself back to your starting point. Remember not to allow yourself to “jerk” yourself up with the arms. Repeat this motion until you\’ve completed your set.

People who are serious about their workout regimen place development of the abdomen at the top of their priorities–nothing like working on that coveted “six pack,” right? One of the best exercises for the rectus abdominus is called the Bike Crunch. This is not just our opinion, but has been found to be one of the top abdominal routines by researchers. Here\’s how the Bike Crunch works: Place a mat or something soft on the floor, then lie down flat on it, with the lower back against the ground. Your hands should be beside your head. Now bring the knees up to a 45 degree angle and slowly go through a motion as if pedaling a bike. Be sure to breathe evenly throughout the exercise. Do this for several minutes until you feel a good tension in the abdomen and legs. This exercise several advantages. This is a good choice to begin your abdomen workout, as it not only works this area, but gets the heart beating and oxygen flowing as well. Chief among them is its “portability.” That is, there is no equipment involved, and so, you can do it at any time, almost anywhere you happen to be–even at the office!