You can work out till you drop, but you will not get flat abs until you lose the layer of fat in front of the abdominal muscles. Here are some tips to losing the fat that forms around your mid-section. Break up the fat to flush it out by taking garlic every day. Eat plenty of fresh fruit and vegetables designed to burn fat.

Cycling

Lie on your back. Put your hands beneath your buttocks and bend both knees up to your chest. Extend one leg straight up towards the ceiling. As you bend it with a pedalling motion, extend the other. Repeat up to 20 times. Do not attempt this exercise if you suffer from back pain.

Side Sit-Ups

Sit on the floor with legs spread (wider is easier, narrow is difficult). Lace your fingers behind your head, and keep your back straight. Tip to the right, allowing your right elbow to touch the floor. Keep those elbows drawn back. Straighten your back and tip to the left. Back and forth. Do three sets of 12 to 15 repetitions.

Crunches

Lay down on a mat on the floor, bending your knees slightly, so your feet are flat on the floor. Curling your hands behind your head, slowly lift your shoulders off the mat, squeezing your abdominal muscles with each raise.

Be sure not pull your neck upwards; rather make it a natural, smooth-flowing motion. Lift only your shoulder blades off the mat and hold that position for a span of two seconds before slowly releasing the shoulders back to the mat.

Be sure not to let your shoulders completely rest on the mat before beginning your next repetition. Do three sets of 30 reps, taking only a few seconds of rest between sets.

Knee Ups

Sit on the edge of a bench, grasping on the sides of the bench with your hands to maintain steady balance. With your legs extended outward, slowly pull your knees into your chest, squeezing the abdominal muscles during the contraction.

Hold this position for two seconds and then slowly extend your legs before repeating the motion. Try to keep the rocking and bouncing at a minimum. Do three sets of 25 reps for this exercise.

Knee Raises

Find a firm grasp on an overhead chin-up bar with your arms spread slightly wider than your shoulders. Make sure that your feet are not touching the floor. Trying not to swing or rock, slowly bring your knees toward your abdomen so that your knees are locked at a 90-degree angle.

Squeeze your abs and hold for a moment before slowly releasing your legs back to a straight position. Wrist straps are often used to assure a firm grip on the bar. Attempt 3 sets of 10–15 reps per set.

Desk Abs Workout

If you sit at a desk all day, or sit behind the wheel, tensing your abs is a simple and effective way of working while at work. Do in intervals of four to five minutes, nine to ten times a day.

No Hands Push Up

Laying face-down with arms extended above the head, lift chest and lower rib cage off the floor. You may wish to have a partner hold down your feet. Start with ten to fifteen reps and work up to 50 reps.

Curl

Sit on the floor with legs spread (wider is easier, narrow is difficult). Lace your fingers behind your head, and keep your back straight. Tip to the right, allowing your right elbow to touch the floor. Keep those elbows drawn back. Straighten your back and tip to the left. Back and forth. Do three sets of 12 to 15 repetitions.

Photo by Dani Alejandro: https://www.pexels.com/photo/man-wearing-gray-bottoms-2827479/