Crunches are where you lay flat on the floor with the exception of your knees that must be bent. Alternate moving each arm over your chest while feeling your abdominal muscles tightening up and possibly burning to get the full effect. These are widely considered to be the best six pack stomach exercises, but there are others that can achieve your goal. However, six pack stomach exercises should be rotated on a regular basis.

The bicycle uses every muscle in your abs to create a strong, lean torso. Pull your abs in during the exercise and keep them contracted throughout to protect your back.

- Lie flat on the floor, face up and place your fingers behind your head.

- Bring your knees in towards the chest and lift your shoulder blades off the ground. Ensure you do not pull on your neck during the exercise.

- Straighten out your left leg out to a 45 degree angle and turn the upper body to the right at the same time. Bring your left elbow towards your right knee.

- Then switch sides and bring your right elbow towards the left knee. Continue this exercise, alternating sides in a 'pedaling' motion.

The Hanging Tuck - actually there are several different versions or positions that will greatly benefit the abdominal area. From a hang tuck your legs and attempt to pull them up to horizontal. If you are unable to reach horizontal then simply lift as high as you can and hold it. You may also choose different hanging exercises. The hanging v is basically the same but tuck your legs to your chest and then extend them up overhead without hooking your feet on the bar. One other variation is the full hanging leg lift where you pull your toes up to the bar, making sure elbows and knees remain straight.

You are probably aware that using an exercise ball makes your ab workout even more challenging. Lie on an exercise ball to do your crunches and you'll really work your abdominals in a whole new way while also working other muscles in your body like your legs and butt! Ensure you do not pull on your neck and roll forward a bit if the move is too difficult.

- Lie face-up on the exercise ball, with the ball under your mid back or lower back.

- Cross your arms over your chest or place them behind your head. Contract your abdominals and lift your torso off the ball. Pull the bottom of your ribcage down towards your hips during this lift.

- As you curl up, keep the ball stable - ensure you do not roll during the exercise.

- Lower back down, getting a stretch in the abdominals and repeat.

Medicine Ball Slams- While holding a medicine ball, stand with your feet slightly wider than shoulder width apart. Quickly bring medicine ball over and behind your head and forcefully throw ball to the ground as hard as possible. The movement should resemble the swinging an ax. Bend down quickly to catch the ball on the bounce and repeat. Note: You must use a durable, non-bouncing medicine ball for this exercise.

The plank challenges the Transverse Abdominis muscle and the muscles of your back. You can do this move on your elbows or on your hands. Position yourself for the exercise as if you're about to do a push-up and hold that position, making sure your body is in one long, straight line from head to toes. Don't let your tummy sag and keep your neck straight. Hold the position as long as you can.

- Lie on mat with face down resting on your forearms, palms flat on the floor.

- Push off the floor, raising up onto your toes and resting on the elbows.

- Keep your back flat, in a straight line from head to heels.

- Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. Hold for 20 to 60 seconds, lower and repeat the exercise

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- Lie on your back on the floor with bent knees and your feet flat on the floor, knees and feet spread apart the width of your hips.

- Place your hands gently on the sides of your head for support, spreading your elbows so you cannot see them.

- With your chin tucked toward your chest, gently curl upward and forward so that your head, neck and shoulder blades lift off the floor and your lower back presses against the floor (if you want, start with your head resting on a pillow which has your head and neck in the correct position to begin).

- Pause just a moment, then gently return to the starting position.

- Repeat several times.

if your female abs muscles are weak and you have trouble lifting yourself off the floor

- Start in a sitting position on the floor with your knees bent, feet flat on the floor (secure your feet under a piece of furniture).

- Cross your arms over your chest and roll your head and shoulders forward toward your chest.

- Gently and slowly lean back, keeping your head and shoulders tucked. Continue until you begin to feel your stomach muscles contracting.

- Then try to lean back just a bit more if you can and hold that position until your muscles start shaking. Try to hold this position with your muscles shaking for five seconds, then ease back to the upright sitting position.

- Repeat in a few seconds.

- Stand on chair and grip the handholds to stabilize your upper body.

- Press your back against the pad. Contract the abdominals, raise your legs and lift your knees towards the chest.

- Do not arch the back during this exercise. Breathe smoothly throughout and slowly lower back down and repeat.

The vertical leg crunch is another effective abs exercise for the rectus abdominis and the obliques muscles:

- Lie down with your face facing upwards. Extend your legs straight up in the air with your knees crossed.

- Contract the abs and lift your shoulder blades off of the floor. Keep your legs in a fixed position and pull in your stomach towards the floor at the top of the movement. Lower and repeat.

Reducing Chewing Exercises yes, as in jaw muscles used for excessive chewing as in overeating. Reducing overeating or exercising those jaw muscles less may be necessary to have great female abs. No one can see your great female abs if they are covered with body fat! Having great female abs may require losing some body fat. Losing body fat means:

- Cardio exercise on a regular basis - getting the heartbeat up with fun whole-body workouts several times a week.

- Healthy eating habits - eating healthy foods, eliminating sodas/junk food and taking in fewer calories than you burn each day.

- Besides flat tummy exercises, strength training for the whole body - any muscle tissue you add will burn extra calories 24/7

Explosive Tuck Jumps Stand with your feet approximately shoulder width apart. Quickly bend your knees and lower your body down to a one quarter squat position. Next, jump into the air explosively. While you're in the air, bring your knees up to your chest in the tucked position. Maintain upright posture in your upper body. In other word, keep your chest and head up. Land with a full foot contact and repeat. Spend as little time as possible on the ground

While holding a medicine ball, stand with your feet slightly wider than shoulder width apart. Quickly bring medicine ball over and behind your head and forcefully throw ball to the ground as hard as possible. The movement should resemble the swinging an ax. Bend down quickly to catch the ball on the bounce and repeat. Note: You must use a durable, non-bouncing medicine ball for this exercise.

This is great to tone the abs and waist area. You can get a hula hoop for $3. Just twirl it around your waist for 5-10 minutes everyday. It would be even better if you broke it up by doing 2 minutes 5 different times each day. That gives you 5 different mini-workouts to boost your metabolism.

-Not only are these an awesome ab exercise, but they also get your heart pumping to give you a cardio effect also.

-To perform Mountain Climbers, get on the floor in a regular push-up position. While keeping your upper body stable and abs tight, contract your abs and bring one knee up toward your chest, return it to the start position and then bring the opposite knee to your chest. Repeat back and forth in a quick tempo for 20-45 seconds.

-You should actively contract your abs every time you bring your knee toward your chest.

It is a great technique to complement a six pack abs workout. Start by getting into the pushup position with your hands on the two dumbbells instead. Now take one dumbbell and row it, while stabilizing your body with the other dumbbell. This effect will workout your entire midsection core, and boy will you feel it! Make sure to alternate each arm and stabilize your body with the alternate arm.

-Lay flat on your back on the floor, legs straight. It is best to use a mat to support your body. Place your hands, palms down, under your butt to support your back. Now slowly raise your legs 12 inches off the floor and lower until your feet are about 1 inch off the floor. That is one rep.

-These are tough, so just do five or six reps in the beginning. Once you reach 10 to 12 reps, rest for 1 minute and complete another set. This exercise will work on that little tummy bulge below the belt that everyone wants to get lose.

-The stability ball is great, because it supports your back and you use more muscle to keep the ball still. When you first use a stability ball you will wonder where the name comes from, you will feel anything but stable. But, with a little practice you get the hang of it and it is great for the midsection of the body.

-To do a crunch on a ball, lay across the ball with the small of your back on the ball. Now you tighten your abs and raise your shoulders, reaching towards your knees with your arms. Only raise your shoulders slightly and lower, keeping the abs tight.

Start with as many reps as you can comfortably do and work up to 20 reps. Then you can add another set of 20 reps. It will take you awhile to work up to that many reps so, don't push it.

This is a technique that is often forgotten when it comes to exercise regimens but it can be one of the most effective in your cutting fat and reducing the size of this region of your body. The exercise itself is very simple to do. Simply suck in your stomach as far as you possibly can and hold that position for 30 seconds. Release and rest for 30 seconds before you repeat. This exercise can be done at any time, at any place and at any position. The best part about it is that it works and it works fast.

This exercise challenges the abdominals in a different way and is an advanced exercise - therefore play close attention to your back. The movement involves rolling or sliding your hands out and using the abdominals and back to keep your body straight. Then contracting the them to pull back in. You can use a Torso Track or Ab Wheel to a couple of pieces of cardboard for this movement.

-Hindu squats are fast-paced, no-weight squats you can do at home. What you do is squat up and down as fast as you can while keeping a pretty straight back. The key to this is to touch or swipe your finger tips onto the ground with each repetition so that you know you went down far enough.

-Everyday, do 100 repetitions as fast as you can. Once you're able to do 100 reps within 5 minutes, add another 100 repetitions.

This is very similar to the back squat except that the barbell is in front of your body rather then in back. You want to set up the barbell so that its positioned on the front of your shoulders rather then the back of them. The way that you are going to stabilize your body is by crossing your arms and pushing your fists into the bar while managing your elbows out in front of the body.

Those little wheel things for your abs work... and they're not easy if you use them correctly. Grab the handles and get on your toes or knees. Then wheel it out in front of you as far as possible. Now roll it back in. This creates a tremendous amount of tension and pressure on your abdominal muscles. Try to do 25-50 repetitions 4 days a week.

-I absolutely love the jackknife and I hate it all at the same time. It's an awesome exercise for the abs and it works the rest of your body, too.

-To perform the jackknife, place your hands on the floor and lower legs on a stability ball. You should look as though you're going to do a push-up, but with your feet elevated and on the ball. Keep your low back neutral and upper back steady and tighten your abs. Then, contract your abs and pull the stability ball toward your chest by bending your knees. Slowly return the ball to the starting position.

-Perform 4 sets of 10-12 repetitions

- This has a number of different names, but whatever you call it, it's still a killer. And yes I know I already included jackknifes, but these are slightly different and too good to leave out.

-Perform them the same as a regular jackknife, accept when you pull the ball toward your chest, raise your hips into the air, hold for a count then slowly return to the starting position. Perform 4 sets of 10-12 repetitions. Remember to keep your upper body stable throughout the movement, don't let your lower back sag or arch.

-Another lower ab and inner thigh exercise is the leg scissors. While in the same starting position as above bring the legs up until the bottom of your feet are towards the ceiling. Next, spread the legs straight to the sides, as far as you can comfortable go, and return to the legs straight towards the ceiling.

-That is one rep. Work towards 10 reps and start another set.