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When you hear the words “exercises for abs,” you probably have these two words in mind: sit ups. Let’s face it, they’re the most common form of abs exercise out there. I wouldn’t be surprised if my grandmother knew what they were.

You have to understand, however, that sit ups aren’t the only moves you can do to get six pack abs. You need to mix them up, add some variety, and do them regularly for you to get fast results.

Combining these abdominal muscle exercises with a total body workout and a well-balanced diet is practically full-proof. If you work hard at keeping these three elements alive in your daily routine, you simply can’t go wrong.

According to a recent study, bicycles, weighted sit ups, fully body crunches, and ball crunches are the 4 most effective exercises for abs. Here’s why:

1. Bicycles. Not only does it involve your obliques, upper abdominals, and lower abdominals, but it also works your legs, lower back, and arms. For this exercise, you need to lie on the floor and touch your fingers to your ears. Bend your knees and begin alternating cycling movements with your legs. When your left knee comes up, lift your torso off the floor, twist to the left, and touch it with your right elbow. Simply do the same on the other side.

2. Weighted Sit Ups. These exercises for abs add resistance to your workout, giving your abs a little extra to work with. They’re very similar to regular sit ups so they’re not complicated to do at all. You will need some small weights, like a pair of light dumbbells, and you must secure them on your chest with both hands. Now, lift your shoulders off the floor as you would with regular sit ups.

3. Full Body Crunches. Like bicycles, this exercise targets almost the entire abdominal area and works your limbs as well. All you have to do is lie on the floor, bend both knees, and cross your arms over your chest. As you raise your shoulders for that crunch, pull in your knees simultaneously. Go back down and start all over.

4. Ball Crunches. These exercises for abs are responsible for working your entire core while promoting balance. You’ll have a lot of fun with this one, I promise. First, take an exercise ball and sit on it. Roll the ball underneath until your back is resting on it and your thighs are parallel to the floor. Begin doing crunches as you would on a flat surface. The ball’s just there to provide lower back support and make it a little more challenging.

Work these 4 exercises for abs into your fitness program and you can bid farewell to excess belly fat for good.

Performing a good exercise for abdominalsdoesn’t have to be done on an expensive piece of gym equipment. In fact, you don’t have to go anywhere else or spend on extravagant machines to work those abs.

In a recent scientific study done at San Diego State University, they tested over 10 abdominal exercises and weeded out the least effective of the bunch. The exercises enumerated below were 4 of the best. These simple yet effective drills can help you achieve a much firmer, flatter stomach in just weeks.

Obviously, you would have to put in a lot of hard work and dedication when you perform your exercise for abdominals. No matter how physically fit you are, six pack abs don’t just happen overnight, that’s for sure. You also need to keep in mind that exercise works hand in hand with proper nutrition.

Your exercise for abdominals must consist of at least 3 of the following: Bicycle exercise, Ball Crunches, Weighted Sit Ups, and Full Body Crunches. Doing each 3-4 times a week should do your abs a lot of good. Start off with 5 reps per exercise and increase the frequency and sets as you progress. Remember, this isn’t a race; start slow and finish hard – that is the key.

1. Bicycle. Lie on the floor, place your hands on each side of your head, bring your legs up by bending at the knees, and plant your feet firmly on the ground. This will be your initial position. Now, lift each leg in an alternating manner and start cycling in mid-air. Meanwhile, touch your right elbow to your left knee as it goes up, and do the same on the other side.

2. Ball Crunches. This exercise for abdominals requires an exercise ball. Those aren’t really hard to come by (and they’re very affordable, too). First thing you need to do is sit on the ball as you would on a regular chair. Keep both feet planted firmly on the floor. Slowly lean back, allowing the ball to gently roll underneath you then stop when your upper body and thighs are parallel to the ground. Raise your upper body as you would with a regular crunch and stop halfway up. Hold it there for a few seconds then lean back against the ball again.

3. Weighted Sit Ups. Lie back on the floor, bend your knees, and keep your feet flat on the ground. Using a light weight, like a hardbound book or a bottle of water, place it over your chest and hold it down with your hands. Lift your shoulders off the floor slowly without moving your lower body. Once you’ve reached a challenging angle, hold that position, slowly go back down to the floor, and start over.

4. Full Body Crunches. You’re really going to work up a sweat with this exercise for abdominals. Lie on the floor again, cross your arms over your chest, and keep those knees bent. Lift your torso off the ground while you pull in both knees toward your pelvis. Hold it there for a second, assume the original position, then start all over.

Always remember to keep your abdominal muscles tight with every exercise for abdominals. With a well-balanced diet and a regular workout plan, you won’t get anything less than great six pack abs.

If you want a flatter, leaner stomach it is easy to exercise your abs at home. Without use of special equipment or going to the gym, you can sculpt a tighter stomach with just a few simple exercises a day.

To start with, do some research on different types of ab exercises. There are many modifications on crunches, and techniques for targeting different areas of your abdominal region. Start collecting a file of ab exercises from reputable sources that you can work with.

Once you’ve collected your file, use a different technique each week. This is an effective way to exercise your abs at home. You’ll speed up your results, and you’ll be challenging your ab muscles to do new movements each week.

It is really important to pay attention to your breathing technique when you are working on your abs. Remember: exert = exhale. Anytime you exert pressure on a muscle group (the “crunch” part of your crunches) you’ll exhale. Exhaling makes your ab muscles become fully involved in the exercise.

Mix up your exercise routine with some aerobic exercise, like walking, jogging or an aerobics dvd. Burning fat from all over your body will help reveal your sculpted ab muscles. Try adding a cardio routine to your schedule at least three times a week and note your results.

Eating habits are also critical to the success of your ab workout. You’ve got to reduce goods that have sodium, sugar and preservatives with fresh, natural foods. You know, all the kinds of foods that your doctor encourages you to eat! Drink lots of water and keep your diet balanced.

A special note on drinks….alcohol can be a powerful enemy when you exercise your abs at home. They don’t call them beer guts for nothing!

Studies have shown the beer and other alcoholic drinks can lead to a rise in cortisol in your body. And cortisol is a hormone that steers fat toward your mid-section. Eliminate or reduce your alcohol intake for a leaner stomach.

If you are losing extra body fat by following these guidelines, you may need to increase your repetitions. When you exercise your abs at home, and add cardio and proper diet, your ab muscles will grow in strength.

Pretty soon the 20 to 30 reps that had you “feeling the burn” will feel like nothing at all. Keep adding 10 to 20 more each week to continue challenging your muscles.