Beginners may begin with 10 to 15 repetitions. As you become stronger, you might perform more repetitions, or hold each contraction for five seconds, or longer.

This can get really tough! Since your stomach muscles are comprised of different sections, you can work each separately.

For the basic crunch, which works the upper portion of the abs

• Lie on your back, with knees bent and feet flat on the floor.

• Beginners – cross arms over chest; others – rest hands behind the head. In either arm position, place your chin at a fist’s distance from your chest.

• Raise your chest and shoulders several inches from the ground, keeping your feet and lower back flat on the floor. Exhale as you come up, inhale as you lower back down.

• Make sure to keep your movements slow and controlled, feeling the contraction in the midsection only. Fast jerky movements do not work the muscle properly.

For the obliques (the muscles on either side of the center of your belly)

• Begin in the basic crunch position.

• With hands placed lightly behind your head, raise your chest and shoulders, twisting your torso so that one shoulder moves towards the opposite knee.

• Lower and repeat with the other shoulder, alternating back and forth.

For the lower abdominals (the section below your navel)

• Start in the basic crunch position.

• Bring your knees up toward your chest in a 90. angle (forming an “L”).

• Using only your abdominal muscles, not your hips or legs, move your knees slightly toward your chest as you exhale.

• Return to the beginning position.

• Repeat.

• This is a very small movement – don’t bring your knees up to your face.

When you are properly working your abs, but are disappointed with the results, remember that resistance training a specific muscle group doesn’t reduce the fat over that area.

Cardiovascular exercise and proper diet can help reduce body fat. Regrettably, we’ve no control where fat loss (or fat storage) occurs.

Some people are predisposed to carry a little additional padding in their midsection. Others, because of the way their internal organs are situated, appear to have a bit of a “tummy.”

Do not focus too hard on one area. Instead, engage in a selection of exercises and strive for overall fitness.