Submitted by: Sylvia Nasser

It never fails. We are constantly searching for the quick fix to flat, sexy abs. What’s the Hollywood secret? Well, we know eating clean, metabolism boosting foods, rest & recovery, and hydration have to accompany are hard core, awesome workout! Well I’ve got the 5 exercises you can’t live without…that’s if you want hot, well defined abs. What’s even better, no equipment needed here! Next time you’re at the gym, try these 5 exercises that you absolutely can’t live without.

1. Hanging Knee Raise – Don’t get scared of this one. Here’s what you gotta do. You can either jump up to grip the chin up bar or use a chair whichever is easier. Grip the chin up bar with your palms facing forwards. Exhale as you raise your knees upwards towards your chest in a smooth controlled way to avoid swinging your body. Contract your abs inwards at the top of the motion and hold the position for a few seconds. Inhale as you lower your legs straight down.

2. Decline Crunch – decline sit up board and determination are the only things you need to obtain flat abs. Choose a decline bench to lie down on. Your feet should be higher than your upper body. In a controlled way, pick your shoulder blades off the bench to do a safe crunch without straining your neck. If you feel this is too easy for you, then do a full on sit up….hell if you can handle, add on some weight by holding a weighted plate to your chest.

3. Exercise Ball Crunches -the madness about the exercise ball made it to the 5 exercises you can’t live without list. The crunches made through it relieve the pressure from your back and just focuses on your abdominal muscles. Make sure you sit nice and steady on that exercise ball without losing balance. Then proceed to perform your standard crunch.

4. Bicycle Crunches -its effectiveness is enough to include it in the list of 5 exercises you can’t live without. It is quite tough as it caters to both the upper and lower abs. You extend your one leg and bend the other. You would reach the bent one with your opposite elbow and will do it also on the other side.

5. Squatting -you may think that this is a leg exercise but it can also work on the abdominal muscles as it helps in keeping your body safe and straight throughout the exercise; hence, it can be counted as one of the 5 exercises you can’t live without for flat abs. Execute your squats by standing up with feet shoulder width part and toes and knees facing forward. Bend your knees till your hips are comfortably at its lowest position (knees over the ankles, not over the toes) and stand back up until your legs are straight. Squatting can provide resistance to your abdomen, making them work together with your legs.

What’s your top abdominal exercise you sooo can’t live without?!

About the Author: For more information, please visit

thefitfem.com

.Sylvia Nasser is a Long Island Personal Trainer. Watch more videos of her here at

youtube.com/user/thefitfem

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