Sit-ups (Exercise for the upper abdominal muscles)
Sit on the mat and bend your legs, cross your hands on your chest. Tighten the stomach, then lower the body down, hold briefly, then returned to its original position. Do not make the motion until his back touched the floor. Do the movements slow and controlled. On returning to the starting position remains the abdominal muscles toned and feel pressure on your abdominal muscles when the positions of the body near the thigh.
For beginning you can do 10-15 times, but this depends on your ability, you can try to do it 15-50 times every movement.


“The Crunch" or curl-up (Exercises for abdominal muscles front)
"The Crunch", or curl-ups, almost the same as sit-ups, only difference is at hand positions. If you usually sit-ups, hands above the shoulders with crossed over on your chest, to crunch the position of the hands behind the head or neck, this is considered to be very effective to form the abdominal muscles; especially the rectus abdominis muscle is called (the front of the abdominal muscles).
These muscles are shown in a six-pack stomach. In this motion placed her hands behind her head, but not too tight because the neck can be attracted and cause injury. Unlike the sit-ups, at the crunch, the lower back part of the central spine to the coccyx doesn't come up. In other words, this exercise will train your abdominal muscles harder by reducing the risk of injury to your back.
To reduce the risk of back and neck injuries when you do a crunch, the way it is with one leg folded up to form an angle 90 degrees, while the other leg remains straight parallel to the floor. In addition, to help stabilize the neck muscles, place your tongue on the roof of the mouth.


Leg raises (Exercise for lower abdominal muscles)
Lie on a flat bench and hold hands on the end of the bench behind your head. With legs slightly bent position, lift the foot so as to form an angle of 45 degrees. Hold for a minute then slowly returned to its original position. Keep your feet don't touch the bench.


Side to side (Exercise for stomach muscles side)
Stand up straight with both hands holding the dumbbell. The position of the hands straight at your sides. Slowly move your body to the left side of the muscle belly up to feel the pressure. Hold briefly, return to the starting position.
Slowly move your body to the right side of the muscle belly up to feel the pressure. Return to starting position. As the body moves to the side keep your body upright and not bent or leaning forward.
For this movement, match with your skills, not because you want a sixpack in shape, you then push yourself to exercise in tough with weights that are too heavy. This could result in injury to the waist.