When it comes to building up abdominal muscles, people often get confused as to what exercise to do. They most times just stick to doing crunches, and when they don’t see any progress, they often give up on building abs.

You need to understand that your body can get used to a particular type of workout, and when this happens, you won’t see any much progress in your fitness routine. This is why you need to get used to changing your exercise routines from time to time.

1. Bicycle

To do this exercise, follow the following simple procedures:
• Lie on your mat with your face towards the ceiling
• Place your hands behind your head, bring your knees in towards the chest and lift your shoulders off the floor, thereby raising your neck too
• Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
• Switch sides and do the exact same thing for 1-3 sets of 10 to 15 reps.

2. Ball Crunch

Ball crunches are much more effective than floor crunches because the legs tends to give you more support when you’re on the floor. Meanwhile, when you’re on the ball, the abs do most of the work. Here’s how to go about this exercise:
• Position the ball right under your lower back before lying on it.
• Place your arms behind your head or you could choose to cross them over your chest.
• Now try raising your torso off the ball.
• As you curl up, make sure to keep the ball stable.
• Lower your back down and repeat this exercise for like 12-16 times for each set.

3. Reverse Crunch

All you need for this exercise is to find somewhere flat. Probably a mat would do.
• First thing you do is to lie on the floor and place your hand behind your neck
• Bring both knees towards your chest until they’re bent to 90 degrees
• Now try elevating your hips by using nothing else but your abs.
• Lower your back and repeat for as many times as you wish, rest and continue again.
Note: You need to avoid swinging your legs to raise your hips. Your lower abdomen is meant to do all the work.

4. Vertical Leg Crunch

• Start with lying on the floor, extend your knees straight up (towards the ceiling) with your knees crossed.
• Place your hands behind your head for support, but avoid pulling your neck.
• Now here comes the difficult part. Contract your abs to lift your shoulders off the floor and towards your knees.
• Keep yourself in that position for about 5 seconds.
• Lower and then repeat for 1-3 sets of 12-16 reps.

The vertical leg crunch is another effective move for the rectus abdominis. It’s similar to a regular crunch, but your legs would be kept straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.

Conclusion

Add these exercises to your daily workout sessions. All of these 4 exercises have been tried and proven to be very efficient.

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Abs are made in the kitchen, not the gym.

Unfortunately we cant walk around with a photo-shopped edit or sucking in our stomachs the entire day trying to make them cute little jeans fit, trust me it’s impossible I’ve already tried. But there are alternatives, less painful and longer lasting to achieve that fabulous tummy you crave.

The tips you learn here will help you shed inches and pounds, banish that unwanted bloat, feeling even more gorgeous and confident in your body. Say hello to those skinny jeans you’ve had to bury in the wardrobe!

Eat at this magic hour

Tummy hacks that I have personally learned is that you must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a low-fat yogurt, or some almonds with an organic juicy apple. It’s important because it boosts metabolism and balances blood sugar.

The Ball.

The biggest benefit of training using the ball exercises is that they are very effective at targeting core muscles, those muscles that are essential for stability and good posture.

Ball activity:

1. Lay flat on your back with your arms above your head and legs straight out.
2. Start with a stability ball above your head in your hands.
3. Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles.
4. Bring the ball back down to the floor with your legs and straighten your arms back out over your head.Repeat the ball exchange 10 to 12 times, remembering to keep your lower back pressed into the floor as you do this move.

Cut down the grams of sugar.

Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. The best way I have ever read Glucagon described is like Pac-Man traveling around your waistline, munching up the fat to be used as energy.

The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon,it is really as simple as that.

I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last.

Let’s talk FASHION!

My speciality of course, the best way to hide your flaws is to obviously draw attention away from it and show off your assets, but keeping it classy!

If you’ve got gorgeous legs, wear slim pants, skirts(with or without tights due to preference). Have your arms or shoulders out, possibility of a sweetheart neckline or boatneck. Nonetheless, clothing is very important because so many different factors can either complement or bring the attention to the area you don’t want. Colours matter make sure they flatter you and not make you look like an overgrown peach, sometimes it is also wise to buy a size larger than usual so that your clothes don’t hug your figure in the wrong places appearing like you’re almost about to BURST!

Stay within the guidelines of spots and stripes!

Portions matter

Eating portion-controlled meals that include whole-grain foods and monounsaturated fats throughout the day is the best way to achieve a flat belly.

People who eat whole grains lose more abdominal fat, making most of the fats you eat monounsaturated fatty acids, therefore helping reduce ab flabs.

Important: Do not eat more than you need to. Sometimes what we consume is due to plate and cutlery sizes so be careful you’re not over eating.

The ultimate flat-belly day menu

Best breakfast: A slice of whole-wheat bread with natural peanut butter and 1 cup of your favorite berries.

Best lunch: Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.

Best dinner: Grilled salmon, a roasted sweet potato, and sautéed asparagus with olive oil and garlic.

Best snack: A cup of fat-free yogurt with 2 tablespoons sunflower seeds.