THINGS TO BE REMEMBER BEFORE YOU START THE EXERCISES :
Abdominal exercise alone will never create a firm six pack stomach, it also depends on he diet plan you carry .And no diet plan would work properly without good nutrition, therfore both the abdominal exercise and nutritious food is a major factor to get the Six Pack abs.
Initially you need to remove the fat content on the upper layer of the stomach,otherwise ur abs will be invisible.So how do you get rid of this layer of fat?In simple terms you need to be burning more calories than you consume through cardiovascular exercising (running, jogging, cycling etc.) Just as important is your diet.In fact,a correct nutritional program accounts for as much as 80% of your success when trying to achieve a six packstomach.Even the timing of meals and the amount you consume is absolutely crucial.If you have a large layer of body fat covering your abdominals, excessive ab exercising is not the solution! It is only once this fat layer has been considerably reduced that it is the time to start incorporating abdominal exercises. All in all achieving a good set of abs is actually not that difficult, it's just knowing how to go about getting them! You'll find exercises to work every area of the abdominal wall, including the upper abs, lowers and side obliques.
Don't put off your fitness goals any longer.
SOME OF ABDOMINAL EXERCISE :
- UPPER ABDOMINAL EXERCISES:
1.
TRADITIONAL CRUNCH :
START POSITION: Assume the above position with hands gently positioned behind your head.Focus your mind entirely on contracting the abdominal muscles even before beginning to lift your shoulders.
MID/FINISH POSITION: Curl the shoulders up and forward until the upper back lifts off the floor. Flex the ab muscles hard when you lift the shoulders (imagine you are trying to put a dent in the floor with your lower back). Hold the contracted position for a full two seconds before slowly returning to the start position.
2.
BUTTER FLY CRUNCH :
START POSITION: Assume the position of a crunch, but with you knees relaxed out to your sides.
MID/FINISH POSITION : Your heels should be firmly together throughout the movement. Perform as you would a traditional crunch. To increase the level of difficulty move your feet closer towards your glutes.
3. SUPPORTED CRUNCH:
START POSITION : Assume the above position with hands gently positioned behind your head. Focus entirely on contracting the abdominal muscles even before beginning to lift your shoulders.
MID/FINISH POSITION: Your knees should be bent at approx. 90 degrees. With hands on your head, concentrate fully on your upper abdominals as you push your lower back into the floor, slowly curling your shoulders towards your knees, Your elbows should move inwards as you move upwards. Your elbows should reach approx 6-8 inches from your knees. Hold the position for two seconds and slowly lower back to the starting position.
4.
CURL UP:
START POSITION: Assume the above position with legs bent and feet together, hands by your sides.
MID/FINISH POSITION: Concentrate on sliding your hands near the floor as far toward your feet as possible to raise your torso. Concentrate on feeling your abdominals contract during the movement. Two seconds positive and two seconds negative.
- LOWER ABDOMINAL EXERCISES:
1. PELVIC TILT:
START POSITION: Assume the above position with feet shoulder width apart. This is the simplest yet most important movement for the lower abdominals.
MID/FINISH POSITION: You must be able to perform this exercise (think of flattening your lower back against the floor) and hold the contraction before you can safely attempt more advanced movements. Lift your lower torso upwards holding for a full two second count, lower and repeat.
2.
KNEE UP :
START POSITION: Assume the above position with feet off the floor and thighs perpendicular. 
MID/FINISH POSITION: Curl your hips towards your lower spine to rotate the pelvis backwards. Your knees will lift upwards but the action takes place at the hips. This exercise can also be done to the side to work the obliques.
3.
SEATED KNEE UP :
START POSITION: Assume the above position using a bench or sturdy chair.
MID/FINISH POSITION: Stabilize your body, lean back slightly and extend your legs down and out in front of you, bringing your knees into your chest as far as possible. Raising your feet increases the level of difficulty. Two seconds positive and two seconds negative and then repeat the exercise.
4.
AIR BIKE :
START POSITION: With your back firmly on the floor and hands behind the head, slightly bend one knee.
MID/FINISH POSITION: As you bend one knee your opposite shoulder should move towards it, crunching your abdominals during the movement. You should alternate each side. This movement demands excellent strength and coordination. For Advanced candidates only.
- OBLIQUE ABDOMINAL EXERCISE :
1.
BROOM TWISTS :
START POSITION: Assume the above position with legs spread and back upright. Grasp a broom or barbell behind your head as shown.
MID/FINISH POSITION: Using deliberately slow movements to prevent momentum from causing you to cheat., concentrate on twisting at the waist and not the hips or legs. This is a great exercise to work those sides, for increased difficulty use a barbell with light to medium weights.
2.
OBLIQUE CRUNCH:
START POSITION: Assume the above position with legs bent lying on the floor. Keep the movement in the lateral plane as much as possible to emphasize contraction of the obliques.
MID/FINISH POSITION: Maintain a bend in your knees to take pressure off your lower back. Crunch your obliques hard at the top of each movement. Hold the position for the count of two seconds and lower to the starting position.
3. CROSS CRUNCH:
START POSITION: Assume the above position with your right leg positioned across your left knee.
MID/FINISH POSITION: Flex your abs even before beginning the exercise and envision pushing your lower back into the floor. Aim your right elbow towards your left knee while you slowly breath out and continue to flex your abdominals as hard as you can, be sure to contract your abs for two seconds at the top of the movement before returning to the starting position. After a set, switch sides.
4.
REACH AND CATCH:
START POSITION: Assume the above position with your feet shoulder width apart.
MID/FINISH POSITION: Imagine you are reaching to catch a pass, with your arms straight, reach to the outside of your knees as high as you can go, alternating each side.
