Most Effective Ab Exercise : Bicycle Maneuver

According to studies, the most effective ab exercise is the bicycle maneuver. This is the best move in targeting your obliques and the rectus abdominis or what we call the "six pack".

1. Lie flat on the floor and put your fingers behind your head. Your back should be pressed to the ground. Use an exercise mat if you're using the floor so you will feel comfortable while doing this ab exercise. You can also lie flat on your bed or on a flat bench.

2. Have your knees go towards your chest and then lift your shoulder blades off the floor. Don't pull your neck as it will get strained.

3. Let your right leg straighten as you turn your upper body to the left, taking the right elbow to the left knee. And vice versa. Try bringing your knees up to 45 degree angle for an added difficulty. Keep it even and remember to breathe all throughout.

4. Continue switching sides in a pedal motion, as if you're riding a bicycle. Do the pedaling motion slowly so you can feel the contraction of your abdominal and to make it effective. Do 1-3 sets, for 12-15 reps.

If you find this move difficult, there's a modified version you can do. Instead of bringing your knees up, you can rest your feet on the ground with a paper plates touching your heels. Slide your left heel until your left knee is bent while concentrating on your right side of waist. By switching on the other side, bring your left heel back and then slide your right heel next, same manner as you do on the your left side. Keep your elbow in a fixed position and at the back, and focus on rotating the entire torso.