Six Pack Abs Exercises - The Ultimate Ten Minute Abs Exercise

To get the best burn you must do these abs exercises in sequence. Forget about counting reps. Simply perform each for thirty seconds, have a brief rest, then move onto the next. That goes for all but the oblique crunch and the arm and leg reach. These should be performed for thirty seconds each side.

After working though all the exercises, go back and select four favorites that train your upper abs, lower abs, obliques and lower back.

Go slowly if you've never exercised before or if you have had lower back or other health problems.

Lie flat on your back with your knees bent, your feet flat on the floor and your hands touching your upper abs.

Using only your upper abdominal muscles, curl your chest up a few inches until your shoulder blades are slightly off the floor. Hold briefly, then lower to a starting postition.

Sit on the edge of a bench or chair with your knees bent and hold on to the sides.

Slowly pull your knees towards your chest, contracting your lower abdominals. Hold briefly, then lower the starting position.

Lie flat on your back with your knees bent. Let your legs fall as far as they can to your right side so that your upper body is flat on the floor and your lower body is on its side. Cup your fingertips behind your ears.

Lift your shoulders and chest only a few inches off the floor, squeezing your left oblique muscles as you move. Then lower to the starting position. Repeat without relaxing between repetitions. Keep your abs tight. After 1 set on your right side, switch to your left side.

Lie on your back with your knees bent, your feet flat on the floor and your hands palms down under your lower back for support.

Slowly pull your knees toward your chest and shoulders, curling your midsection and lifting your pelvis and butt off the floor. Your mid to upper back should stay pressed against the floor. Slowly lower to the starting postion.

Sit upright on the floor with your legs spread as far apart as possible. Lift your chest up so that your back is straight, and lock your arms behind your head.

Lean a few inches to your right side then swing over to the left. Continue pivoting like a pendulum while trying to tense your stomach muscles.

Lie flat on your back, placing your arms on the floor straight over your head.

Bending at the waist and balancing on your buttocks, simultaneously raise your arms and legs until your hands and feet meet like a jackknife. Lower to the starting position.

caution: Do not attempt this exercise if you have back problems

Sit upright on the floor with your knees best. Your chin and chest should both be up.

Lean back slightly then twist your torso from right to left with short pivots as if you were performing a slow jog with your upper body. Use your arms to get a good tempo.

Caution: Do not attempt this exercise if you have back problems.

Lie on your back with your knees bent, your feet flat on the floor and your hands palms down under your lower back for support.

Pull your knees toward your chest until your thighs are perpendicular to the floor, then straighten your lower legs by lifting your feet towards the sky. For added benefit, left your butt and lower back off the ground as if you were pressing your toes into the air. Slowly lower your butt, legs and feet until you make contact with the floor, then repeat.

This exercise is necessary to isolate the rear portion of your lower back, a significant and aften overlooked part of your mid section. To start, get down on the floor on all fours.

Reach with your right arm while sumultaneously pusing your left leg back. Momentarily hold your arm and leg in their upright positions, tensing all of your back and butt muscles, focusing mostly on your lower back, your spinal muscles and the rear portion of your midsection. Perform this action without touching your right hand or left knee to the floor. Relax and return to the starting position. Repeat until you have completed all the repetitions for that side. Rest only a few seconds then repeat with your left arm and right leg.

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