Abdominal Exercises - Flat not Fat!

Crunches only target the rectus abdominus muscle and hip flexors and do not include the back and other muscles responsible for creating a strong central area and the ultimate long, lean look.

The best abdominal exercises are based on Pilates and Yoga. These focus on core strength using stabilisation work, which targets the deeper muscles, such as the transversus, lower back muscles, pelvic muscles and hip flexors.

Exercise One
Start on all fours, with your hands shoulder width apart and knees hip distance apart. Extend your left leg and right arm out, hold for four seconds, exhale as you extend the arm and leg, and then pull in the abdominals. Now, pull your elbow and knee towards the navel, rounding the back and pulling in your abdominals. Repeat four to eight times on each side.

Exercise Two
Get on all fours again, with your hands shoulder-width apart and knees hip-distance apart. Now, lift your knees off the floor and straighten the legs, making sure you press the heels down. Bend the knees and then return the knees towards the mat, but keep them about one inch off the ground. Repeat the exercise four to eight times.

Exercise Three
Repeat Exercise two and hold the straight leg position. Then, press the chest back towards the thighs and raise one leg to the ceiling. Fully extend the leg, contracting the buttock muscles. Hold for eight counts, lower the leg and repeat with the other leg.

Exercise Four
On all fours, extend one leg back to rest on the ball of the foot and hold it while you extend the other leg to join it. You should now be in what looks like a full "push-up" position. Hold this position, keeping the shoulders and buttocks in line like a tabletop. This exercise is known as "The Plank".

Exercise Five
Lying on your back with your knees bent, place your hands behind your head to support the neck. Lift and lower the upper torso while keeping one foot raised two inches off the floor. Keep your focus towards the top of your knees and exhale on the upward movement.

Exercise Six
Lying on your back, raise your legs so that the knees are above your hips and your ankles are at a right angle. Extend your arms above your chest to the ceiling, inhale to prepare and on the exhale, extend one leg out to a 45- degree diagonal position and the diagonally opposite arm 45 degrees back towards the wall behind you.