In pursuit of the best abs work out the American Council on Exercise conducted a study and here are some of the most effective and best abs work out that we can use.

On top of their list is the bicycle exercise which targets both the waist and the six pack. To do this properly, one has to lie on one’s back and place fingers behind one’s head. Move the knees in towards the chest area and lift the shoulder blades without pulling on the neck. Then straighten the left leg out while at the same time turn the upper body to the right. In effect, bringing the left elbow towards the right knee. Next is to switch sides, this time bringing the right elbow towards the left knee. Continue the pedalling motion for 12-16 repetitions. Make sure you alternate sides.

The second best abs work out is the captain’s chair leg raise. The captain’s chair is a rack with padded arms that allows your legs to hang freely. One must avoid swinging the legs or using the momentum to raise one’s legs. Always keep the knees bent since this will help you focus on your abdominals not on your hips. To do this correctly, stand on the chair and grip the handholds to make your upper body stable. Then press your back against the pad and compress your abs to be able to raise your legs and lift your knees towards your chest. Remember not to arch your back or swing your legs up. You should slowly lower your back down. Do this in sets of 1-3 consisting of 12-16 repetitions.

The third best abs workout is the exercise ball crunch. Here you just need to lie on your back with the ball under your mid or lower back. You can either place your hand behind your head or cross your arms over your chest. Then contract your abs in order to lift your torso off the ball. This in effect, will pull the bottom of your ribcage down towards your hips. Always keep the ball steady when curling up to avoid any injuries. Lastly, lower your back down. This will stretch your abs. Do at least 12-16 repetitions.

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When going to the beach or swimming pool which body part do you really think most catches the eye? According to research the most watched body part happens to be the abs. There are many exercises that you can do to help you achieve those six pack abs. First you need to remember that everybody naturally has abs, however some peoples abs are just covered by more fat then others.

The first thing that is great to use is called the ab machine. The abdominal machine is found in many gyms and makes you do a crunching motion by directing you in the proper position. You can increase and decrease the resistance as you wish. When doing exercises make sure to move in a slow motion and flex your abs while doing the exercise. If you have more resistance then you will see more of a difference when attempting to define your abs.

You can use any item such as a book, a dumbbell or anything else that you may choose. You should put the weighted object in the position of either being over your head and hold it in place with your hands. You should perform these exercises the exact same way that you would if you were not using any type of weights.

Another great ab exercise to do would be hanging leg lifts. You simply use a pull up bar and allow your legs to hang down however also making sure that they are relaxed so that your knees do not bend and your toes are pointed.

Yet another simple exercise to do would be to lay flat on your back on a mat with bending your knees and your feet positioned flat on the floor. Put your hands by your ears however making sure they are not actually touching the head and crunch your midsection up and across, trying to touch your right elbow to your left knee. Make sure that you concentrate on flexing your stomach and then slowly go back to the starting position and repeat. These are just some of the various exercises you can do to achieve those six pack abs.