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Step 1
Know what exercises you're going to use in your routine before you begin. This way, you will not wonder what to do next, and you'll breeze through it much more efficiently.
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Step 2
In and out. Try to exhale during the "lift" or working part of the exercise and inhale as you return to the starting position.
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Step 3
Tighten up. At the peak position of each exercise, before you return to the starting position, contract your abdominal muscles and hold them tight for a count of "1001, 1002, 1003." This extra pause and contraction really works the muscles.
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Step 4
Keep it simple. The basic crunch is good so long as you don't put any strain on your neck with interlocked fingers behind your head. Keep your hands parallel to your head so you don't yank on your neck. Do 3-4 sets of 15 reps. To lessen strain on your hips, prop your legs over the side of a bed as you lie on the floor, and perform the exercise from that position.
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Step 5
Put 'er in reverse! To work the lower area of your abs, try reverse crunches. Start in the same position as a regular crunch, but with your feet a few inches off the ground. Then, curl and bring your lower body into your upper body until your knees touch your elbows. Don't forget to contract the muscles during the movement. Do 3-4 sets of 15 reps.
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Step 6
Siding with the best. Side crunches work the side muscles, or obliques. Lie on the floor as you would for regular crunches, then twist your lower body so your knees lie flat on the floor. Keep your upper body upright, contract your abs, lift up until your shoulders are off the floor, and hold for the 3 second pause. Turn over and repeat for the other side until you have completed 3 sets of 12-15 reps.
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Step 7
R&R. Contrary to popular belief, you need not work your abs every day. 3 days a week - every other day is plenty when you work them hard, and allows them to rest and recuperate.
