In order to get six-pack abs you will need to create a disciplined and planned workout schedule and lifestyle. To build the abdominal muscles your workout should be varied so as to tone the upper and lower sections of the central abs and the side oblique muscles. You will also need to tailor a diet and exercise routine to meet this goal which will help you burn off that belly fat.
The bicycle maneuver is a compound crunch because it works all the abdominal muscles during its performance. For this reason, American Council on Exercise rates it as the No. 1 crunch. To perform, lay on your back and raise your knees so that your shins are parallel to the floor with your hands behind your head and elbows out. Crunch and twist to the right, so that the right elbow comes to the left knee, while the right leg straightens out. Perform again on the left side and do three sets of 10.
Stability Ball Crunch
The stability ball crunch is an exercise which will predominantly target the upper abdominal section. It is a basic crunch perched on a stability ball. The balance required provides extra work for the abs. Lay across the top of the ball with its peak in the curvature of your back. Keep feet flat on the ground. As you crunch, come up to a 45-degree angle. Tense the abs during the movement. Perform three sets of 20.
Hanging Leg Raise
The hanging leg raise is going to require some upper body strength to hold your weight above the ground. It will work the lower abs. Grip the overhead handles on a pullup bar. Adjust the height with a step if you cannot support your weight and instead go on your tiptoes. To perform, simply raise your knees up parallel to your hips and then down again. Perform three sets of 10.
The torso twist is an isolation exercise for the side oblique muscles. Kneel into the torso twist machine after adjusting the pads, handles and weight to your liking. To perform the exercise, twist your hips to the left. The machine will swing out to the side and you will immediately feel the tension in your obliques, caused by the weight, trying to pull the machine back into alignment. Perform three sets of 10 reps.