Getting Six-Pack Abs

Six-pack abs can be quite elusive for even the most in-shape individuals. A strong, stable core -- including the abdominal, oblique and lumbar muscle groups -- is the base from which every successful exercise begins. When you're working to build your six-pack, you want the muscles that make up your core to be strong, lean and visible.

What About Crunch Time?

Most people immediately think about crunches and sit-ups when they're trying to get a six pack, but these exercises can put strain on your back. If you want to protect your back and strengthen your lower abs, leg lifts can be key. Begin by lying on the floor and keep your hands underneath your back with palms facing downward, and cross ankles while lifting legs. This move not only targets your core, but crossing your ankles can seem to make this exercise easier! For some other fat-blasting stomach exercises, try these out:

Bicycle crunches. Bring your elbow to your opposite knee as if you were pedaling an invisible bicycle to work your abdominals and obliques while giving you a little bit of a cardio workout. Rather than trying to complete a certain number of reps, try doing these for time. Start with 30-60 seconds.

Hanging knee or leg raises. While holding a chin-up bar, bring both knees up as high as you can towards your chest. If you have a strong core, keep your legs straight. Be careful not to swing your legs too much or use momentum to help you complete the exercises. Work in sets of 10 to 25 reps.

Dragon flags. Lie on your back on an exercise bench. Your lower body should extend off the bench. For stability, grab the side of then bench with your hands. Raise your entire lower body upward toward the ceiling. Tense your abdominal muscles and hold them this way for at least five seconds Then lower your body back to its original position. Start with single reps, and work up to sets of five to ten.

Flutter kicks. Lie on your back and raise your feet six inches off the floor. For this exercise, you'll want to kick them up and down as if you were swimming. This will make your abs and obliques work isometrically because they'll be trying to maintain position versus contracting into position. "Swim" for 30-60 seconds.

Plank holds. Another isometric exercise that will engage your core is simply assuming the push-up position, and holding it for 30-180 seconds. Variations on this move include facing to one side, bracing yourself on your elbow and forearm, to work the obliques.

Stability ball exercises. If you're going to be doing an arm workout, performing these exercises while seated on a stability ball will get your core engaged to maintain proper posture and balance.

In addition to these abdominal and core exercises, make sure to do plenty of fat-burning workouts, such as high-intensity interval training. These will need to be employed to melt away the fat that covers up the muscles themselves. Whether you choose to do steady-state cardio, such as cycling or jogging, interval training, or some other energy system work (spinning, boxing, swimming, etc.), it all comes down to burning those extra calories stored around your midsection. If your body is predisposed to store fat around your middle, losing weight is the key for getting six-pack abs.

A smart, healthy diet is a necessity as well. Reach for fruits, vegetables, and lean protein sources. Steer clear of carbohydrates for any evening or late-night snacks, too -- reach for a handful of mixed nuts or a slice of cheese instead.

Often overlooked and undervalued when it comes to fitness training and weight loss, getting enough quality sleep is imperative. Studies have shown that people who get at least seven hours of sleep at night have lower levels of cortisol, a hormone linked to abdominal fat storage, because their body is better able to cope with stress.

If you're ready to revamp your midsection, try coupling your workout with the Flat Belly Diet.