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The abdominal muscles are a large group of muscles in the front of the abdomen that assists in the regular breathing movement and supports the muscles of the spine while lifting and keeping abdominal organs in place.

The abdominal muscles are separated into smaller clusters connected by tissue. You can focus on upper and lower sections of the abdominal wall in your exercises. The upper clusters can be worked by moving your torso while the lower clusters can be exercised by moving your pelvis.

Can you spot reduce your stomach size? No, this is not possible. Fat reduction throughout the body will ultimately lead to a better fit body. Do not fall prey to advertisements claiming spot reduction.

Here are some exercises that will work your abs.

For the lower abs

Leg raises
1. Begin by laying on your back with your hands under your buttocks.
2. Raise your legs about a foot off the ground and hold them there.
3. Keep your knees slightly bent. If you feel any strain on your lower back, bend your knees a little more.
4. Raise your legs until your feet are above your pelvis; focus on contracting the lower abs.
5. Thrust your feet in the air towards the ceiling.
6. You should now breathe out at this point.
7. Keep contracting the abs raising the pelvis out of the cradle of your hands.
8. Lower your buttocks back to your hands, leaving your feet above your pelvis.
9. Lower your legs back to the initial position.
10. Repeat this exercise.

Leg Pull-Ins
1. Lie on your back.
2. Keep your arms along side your body with the palms down.
3. Raise your thighs and bring your knees up until the upper legs are perpendicular to the floor.
4. Raise your pelvis up towards your shoulders until the hips are off the floor.
5. Push down with your hands to help raise your hips and ensure adequate rotation of the pelvis.
6. Keep your knees bent tightly during exercise to help keep abdominals isolated.
7. Your head and shoulders should remain relaxed throughout upward movement.
8. Breathe out as you slowly move to the starting position.
9. Repeat this exercise.

Reverse Crunches
1. This exercise can be done on the ground or by using a slightly inclined bench.
2. Lie on your back and grab the top of the bench. Don't allow your body to slip.
3. Keep your legs together and rotate your knees up to your pelvis.
4. Slowly contract the abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib cage. 5. Hold at the top for a second and then slowly lower your knees to the starting position.
6. Repeat this exercise.

Hanging Knee Raises
1. You need a pull-up bar for this.
2. Grab the bar with both hands, slightly wider than your shoulders. Bend your knees.
3. Cross your ankles and bring your knees up to your chest.
4. Your pelvis should rock slightly forward.
5. Stop at the top for a second.
6. Slowly lower your knees by relaxing your abs.
7. Don't lower your legs all the way.
8. Repeat the movement using your abs to raise your knees.
Note: Make sure that you don't start rocking back and forth.

For the upper abs:

Ab Crunches
1. Lie on your back with your hands crossed over your chest. You can also place your hands on the sides of your head.
2. Place your feet on the floor with your feet away from your buttocks and your legs bent.
3. Lift your body slowly, keeping your feet on the ground.
4. Elevate your shoulders off the ground and crunch your rib cage towards your pelvis.
5. Hold for a two count.
6. Lower your body slowly to the starting point.
7. Repeat this exercise.

Quarter Crunches
1. Lie on your back with your hands crossed over your chest. You can also place your hands on the sides of your head.
2. Place your feet on the floor with your feet away from your buttocks and your legs bent.
3. Lift your body slowly, keeping your feet on the ground.
4. Elevate your shoulders off the ground. But only one-quarter of the way towards your pelvis.
5. Hold for a two count.
6. Lower your body slowly to the starting point.
7. Repeat this exercise.

Cross-Knee Crunches
1. Lie on your back with your hands crossed over your chest. You can also place your hands on the sides of your head.
2. Place your feet on the floor with your feet away from your buttocks and your legs bent.
3. Lift your body slowly, keeping your feet on the ground.
4. Elevate your shoulders off the ground and crunch your rib cage towards your pelvis only this time crunch diagonally so each shoulder touches the opposite hip. (Alternate shoulder to hip touches.)
5. Repeat this exercise.

*Channels* Books Cities Clubs DVDs Education Exercises Abs Arms Glutes Legs Global Health Instructors Media Music Organizations Personal Trainers Shopping Styles Videos	Please read all of the following Terms of Use before using any of the resources on the WebAerobics website. By using the WebAerobics website, you confirm that you have read and under, and agree to be bound by, these Terms of Use. The abdominal muscles are a large group of muscles in the front of the abdomen that assists in the regular breathing movement and supports the muscles of the spine while lifting and keeping abdominal organs in place. The abdominal muscles are separated into smaller clusters connected by tissue. You can focus on upper and lower sections of the abdominal wall in your exercises. The upper clusters can be worked by moving your torso while the lower clusters can be exercised by moving your pelvis. Can you spot reduce your stomach size? No, this is not possible. Fat reduction throughout the body will ultimately lead to a better fit body. Do not fall prey to advertisements claiming spot reduction. Here are some exercises that will work your abs. *For the lower abs* *Leg raises* 1. Begin by laying on your back with your hands under your buttocks. 2. Raise your legs about a foot off the ground and hold them there. 3. Keep your knees slightly bent. If you feel any strain on your lower back, bend your knees a little more. 4. Raise your legs until your feet are above your pelvis; focus on contracting the lower abs. 5. Thrust your feet in the air towards the ceiling. 6. You should now breathe out at this point. 7. Keep contracting the abs raising the pelvis out of the cradle of your hands. 8. Lower your buttocks back to your hands, leaving your feet above your pelvis. 9. Lower your legs back to the initial position. 10. Repeat this exercise. Leg Pull-Ins 1. Lie on your back. 2. Keep your arms along side your body with the palms down. 3. Raise your thighs and bring your knees up until the upper legs are perpendicular to the floor. 4. Raise your pelvis up towards your shoulders until the hips are off the floor. 5. Push down with your hands to help raise your hips and ensure adequate rotation of the pelvis. 6. Keep your knees bent tightly during exercise to help keep abdominals isolated. 7. Your head and shoulders should remain relaxed throughout upward movement. 8. Breathe out as you slowly move to the starting position. 9. Repeat this exercise. *Reverse Crunches* 1. This exercise can be done on the ground or by using a slightly inclined bench. 2. Lie on your back and grab the top of the bench. Don't allow your body to slip. 3. Keep your legs together and rotate your knees up to your pelvis. 4. Slowly contract the abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib cage. 5. Hold at the top for a second and then slowly lower your knees to the starting position. 6. Repeat this exercise. Hanging Knee Raises 1. You need a pull-up bar for this. 2. Grab the bar with both hands, slightly wider than your shoulders. Bend your knees. 3. Cross your ankles and bring your knees up to your chest. 4. Your pelvis should rock slightly forward. 5. Stop at the top for a second. 6. Slowly lower your knees by relaxing your abs. 7. Don't lower your legs all the way. 8. Repeat the movement using your abs to raise your knees. Note: Make sure that you don't start rocking back and forth. For the upper abs: Ab Crunches 1. Lie on your back with your hands crossed over your chest. You can also place your hands on the sides of your head. 2. Place your feet on the floor with your feet away from your buttocks and your legs bent. 3. Lift your body slowly, keeping your feet on the ground. 4. Elevate your shoulders off the ground and crunch your rib cage towards your pelvis. 5. Hold for a two count. 6. Lower your body slowly to the starting point. 7. Repeat this exercise. Quarter Crunches 1. Lie on your back with your hands crossed over your chest. You can also place your hands on the sides of your head. 2. Place your feet on the floor with your feet away from your buttocks and your legs bent. 3. Lift your body slowly, keeping your feet on the ground. 4. Elevate your shoulders off the ground. But only one-quarter of the way towards your pelvis. 5. Hold for a two count. 6. Lower your body slowly to the starting point. 7. Repeat this exercise. Cross-Knee Crunches 1. Lie on your back with your hands crossed over your chest. You can also place your hands on the sides of your head. 2. Place your feet on the floor with your feet away from your buttocks and your legs bent. 3. Lift your body slowly, keeping your feet on the ground. 4. Elevate your shoulders off the ground and crunch your rib cage towards your pelvis only this time crunch diagonally so each shoulder touches the opposite hip. (Alternate shoulder to hip touches.) 5. Repeat this exercise.	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