Lots of people desire ripped, stunning abdominals.  Not only do they look attractive, they are the best indicator that the person is in great physical shape, eats healthily and is a “stand out from the crowd” individual.  Yet, lots of men and women struggle with their belly fat.  In fact, one of the most searched questions on the internet is the topic of how men can lose belly fat and develop six pack abs fast.  Indeed, there are many ways by which men can lose their belly fat but not too many of them prove to be effective.

In this article, I want to highlight several good exercises you can do on a regular basis to build up your abs.  Let’s be clear, you cannot get great abs simply by doing cardio workouts.  No matter how much you run, jog, walk, use a treadmill, do Zumba, or even Sweat to the Oldies with Richard Simmons, you will not get a great set of “6 pack abs”.  You have to do strength training as part of your regimen if you’re looking to get a great flat stomach that is the envy of your friends.

Exercise #1:  Basic Leg Lifts

The standard leg lift is a great way to build your lower abs.  Follow these steps:

1. Lie on the floor, legs straight out, hands at your sides.
2. Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close).
3. Lower your legs and repeat without letting your legs touch the floor.
4. Repeat in 4 sets of 4 (16 times).

For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs.  This is often called the “Captain’s Chair Leg Raise”.

Exercise #2:  Ball Crunch

The exercise ball is an excellent tool to strengthen the abs.  A high-quality exercise ball, which costs about $30 depending on the size, is needed to do this exercise.

1. Position yourself face-up on the ball, with the ball resting under your middle back.
2. Cross your arms over the chest.  (Alternately, place your arms behind your head.)
3. Contract your abs and lift your upper body off the ball.  Work at pulling the bottom of your ribcage in a downwards motion toward your hips.
4. Lower back down, getting a stretch in the abs.  Repeat for a total of 4 sets of 4.  (16 times)

Exercise #3:  The “Long Arm Crunch”

This is a great exercise that emphasizes the upper part of your abdominals.

1. Lie flat, and extend your arms straight out behind your head.  Clasp your hands, and be sure to keep your arms right next to your ears.
2. Begin to lift your shoulder blades off the floor by contracting your abs
3. Be sure to keep your arms straight and avoid straining your neck. (If you begin to feel any neck pain, put one hand behind your head while keeping the other arm extended.)
4. Lower back down while releasing the abs contraction.  Repeat for 4 sets of 4 (16 times).

Exercise #4:  Lying Torso Twists

1. Lie flat on the floor.
2. Pull your knees in against your chest.
3. Place a ball between your knees and stretch your arms out to the sides, palms up.
4. While you contract your abs, twist your hips to the right, bringing your knees towards the floor (But don’t touch the floor with your knees.  Use your abs to keep your knees above the floor.)   Be sure to keep your shoulders flat on the floor.
5. Hold the position for the count of 4, and then use your abs to bring your knees back to the starting position.
6. Repeat by twisting your hips to the left.
7. Repeat 4 sets of 4 (16 total).

Exercise #5:  The Reverse Crunch

The reverse crunch targets the rectus abdominis.   This is a really simple exercise that will build great abs strength.

1. Lie flat on your back with knees bent, and your feet on the floor
2. Place hands flat on the floor at your sides, or behind your head.
3. Slowly bring your knees up towards your chest so they are bent at about 90 degrees
4. Next, contract your abs and work to lift your hips off the floor. This will be a very small movement.
5. Lower your hips back down and repeat for 4 sets of 4 (16 times).

Repeat all five of these exercises at least three (3) times a week.  I suggest a schedule of Monday, Wednesday and Friday as a starting point.  These exercises can be done in about 20 minutes or less, depending on the speed with which you do the motions.  However, let’s remember that it isn’t about how FAST you do the exercises, it’s that you do enough of them in the correct FORM.

Finally, be sure to pay attention to the kinds of food you’re eating on a regular basis.  There’s no sense in doing these exercises if you’re just going to lie around and eat ‘bad’ foods all day.  You will see the best progress in your abs if you do the exercises regularly, and pay attention to your food intake.