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Flat tummy is every woman's dream. You gorgeous evening dress will look even more fantastic when you have flat and toned abs. You already know that crunch and sit up are the best abs exercise to loose fat from your abs. But doing the same abs exercise everyday might boring you and weaken your motivation.

How about a little variation ?

Why not try our high technique abs exercise variation that you can do yourself at home ? This way you can still have fun, and get flat and toned abs at the same time. Yeah, why not ?

Just get yourself an exercise ball and a comfortable exercise mat, then you'll be ready to get your toned abs !

    v      Stand and open your legs a little wider than your
         shoulder.

      v      Straight your arms while holding an exercise ball.

v     Turn your upper body right and contract your stomach, as if you are drawing a big circle in the air using the exercise ball.

     v      Turn to the opposite side.

      v      Do a 15-20 repetition of this abs exercise.

When you do your abs exercise at the gym, you can also do Ball Circle exercise with a higher technique. Of course, with a more effective result !

v      Load the cable-pulley machine with 10-20 lbs weight, stretch and circle the cable around an exercise ball, on your waist high position.

v      Stand several centimeters from the machine, with your left leg heading to the machine.

v      Open your legs shoulder width.

v      Hold the exercise ball between your left chest and hip, while both your hands on the same height position.

v      Grab the cable-pulley machine’s handle with your right hand.

v      Contract your abs, then slowly turn your upper body (from waist above) to your right. Keep your hip still on the position (don’t move it at all) and make sure the cable position is in the middle of the exercise ball.

v      Return to previous position, and repeat this abs exercise.

v      Do the same with the right side of your body.

Tips :

To do it at home, you can use rubber cable and door handle or something quite solid and on the perfect position to do this abs exercise.

v      Lie down on your exercise mat and raise your legs straight up.

v      Put your right palm on your stomach.

v      Slowly raise your head and curl up your upper body.

v      On the same time, point your left hand to your right foot.

v      Hold the position for 2 seconds, then put your hand down and put it on your stomach.

v      Do the same with your right hand.

v      Do a 15-20 repetition of this abs exercise.

v      Put your hands on an exercise ball.

v      Your arms are straight against your shoulder
     while pressing the exercise ball.

    v      Your legs are straight on the back.

    v      To stabilize your body, open your legs hip
          wide.

    v      Do push ups by pressing the exercise ball.

      v      Do a 15-20 repetition of this abs exercise.

v      Lie down on your exercise mat with straight legs and both arms on your sides, press your palm against the floor.

v      Raise your upper body and your legs at the same time to shape 45° from floor.

v      While doing the above, move your hands to the back of your thighs.

v      Kneel down on your left knee, while widen your right leg straight to your right side.

v      Bend your elbow, and join your palms behind your head.

v      Keep your lower body straight, then slowly bend your upper body to the right.

v      Return to normal position, and do the same for your left body side.

v      Repeat this abs exercise.

v      Lie down on your exercise mat, bend your knees and press your soles against the floor.

v      Bend both your elbows, clutch your hands in front of your chest.

v      Raise your upper body, turn to the right, and at the same time make a movement as if you are striking the air with your left fist.

v      Lie down and put your hands under your butt, with your palms pressed against the floor.

v      Raise your legs straight up, while your soles are pointing up, and your ankles are joining each other.

v      Slowly slant your legs 30º to your left, and at the same time raise your hip about 5 cm from the floor.

v      Return to normal position, and do the same to your right direction.

v      Repeat this abs exercise.

v      Lie down with straight legs.

v      Put your hands beside your hip, with your palms pressed against the floor.

v      Bend your right leg approaching your chest, while at same time raise your left leg 30 cm from the floor.

v      Lie down and raise your legs straight up, keep your soles flat.

v      Lift up your head and chest as if you were reaching your toes.

v      At the same time lower your right leg, and let it hanged in the air about 5 cm from floor.

v      Lie down, bend your knees with your soles pressed against the floor.

v      Put your hands straight beside your body, your palms pressed against floor.

v      Make sure your head and upper body are flat on the floor.

v      Pull your knees approaching your chest while lifting your hip up about 10 cm from the floor.

v      Lie down with your arms straight above your head.

v      Bend your knees approaching your chest.

v      At the same time lift up your upper body, while your hands reaching your soles.

v      Contract your abs muscle while doing this.

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