• Basic Crunches :- As compared to lower Abs, Upper Abs get ripped up much easier and with a little bit of focus and hard work, you can get them shaped up within a couple of months. Start out with sets of 20 crunches and two repetitions every alternative day and slowly stretch it up to 40 crunches/ repetition over a period of time.

• Leg Crunches: – As compared to upper abs, Lower abs take a lot of time to get ripped and the best exercise for lower abs would be Leg Crunches. They are highly effective as they provide isolated movement for the lower abs by cutting down the use of upper abs.

• Side Crunches: – While side crunches may not give you the ripped structure you need, they help provide you the perfect V structure for your abs. Side Crunches are extremely effective for getting the perfect figure.

• Hanging Knee Raises :- This is a complex exercise and involves usage of both upper and lower abs. They are vital for both the upper and lower abs.

One word of note though, always maintain a day’s gap while doing these exercises as that would help the body rejunvate and grow muscles. A great guidebook to the best ripped Abs workout is the Truth About Abs Guide by Mike Geary. Having used it to great effect for my ripped abs, I can safely say that it is the best Abs Guide out there in the market and a complete must for both the beginner and intermediate workout fanatic.

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The biggest issue to be taken care of is balancing protein and carbohydrate diet throughout the entire day. Ideally, a good diet would consist of egg whites, lean meat such as boiled chicken or fish and a complete no to junk and processed food. A heavy breakfast is always recommended while a light dinner would ensure that your belly never gets out of control.

The biggest issue with women would be amount of protein that they’d need. That would vary differently from women to women and while some would suggest cutting down on Milk and diary products, I would strongly suggest having lean diary products as they help up get the required amount of daily protein.

Food timings also count for a lot while you are trying to cut down on your fat. Ensure that you do not eat late while making sure that you maintain 2-3 hours/gap between meals. Do not eat in between meal and in case you are really hungry, always have cereals or fruits instead of fattening foods that will only hurt you in the long run.

A great resource for perfect Abs Diet for Women is Truth About Abs by Michael Geary. Micheal is a complete authority on abs and this guidebook is the most authorative and powerful guidebook in the market.

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Six Pack Abs Diet

As always, the biggest issue with good diets is combining high protein foods with lower fattening substances without losing your taste quotient. A few basic tips which would almost always help you out are:-

1. Always carry your own lunch to your office. Home cooked food is anytime better than the junk outside and this way you can avoid putting on weight despite having a sedentary job.
2. Be Careful of Junk Food and Alcohol. Avoid a heavy diet before drinking as that would only result in even more calories being put out to the system. In particular, avoid energy drinks  such as Red bull with Whisky and Vodka as they not only increase your fat content but can also be harmful to your overall health.
3. Try having something every 2.5/3 hours and avoid late dinners if possible. Late Dinners are often the biggest cause of pout belly and it is ideal to avoid them .

An ideal diet that I’d suggest is a slightly heavy lunch followed by something in middle, decent lunch and a light evening snack followed by a extremely light dinner. Abs are primarily muscles covered by fat so once you move the fat out of the way, you need to build muscles to get the exact structure you need. For this I would suggest follow basic Abs Workout at Home along with a high protein diet. Always ensure you have protein on a filled not empty stomach so that you get maximum return on tight abs.

For information on how to get the abs structure you always needed, I’d recommend Truth About Abs by Mike Geary. Mike Geary is an authority on abs and with a little bit of planning and dedication, you can get six pack abs in a short time.

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The basic and most effective do it yourself abs exercises would be the basic crunch. There are many variations of the basic crunch all capable of giving good results.

1. Ball Crunch: – This is one the most effective abs exercises around. This exercise is to performed on a ball. You need to make crunches over the ball without letting it slip or roll. This might sound a little tough for beginners but with a little back of practise, it is easy to perfect the exact technique for this exercise. Ensure that your lower back is on the ball and you have your legs tightly positioned on the floor. Do two set of 20 repetitions every alternate day without fail for a few months and you’d not only be having tight abs but you’d develop a strong core as well.
2. Reverse Crunch:- This another strong abs workout that is to be performed on a daily basis. The reverse crunch basically requires the user to place their hands flat on the floor while they stretch their legs upwards from the lower hip region to the neck in repetitive fashion. This is great for the lower abs in particular. Again 2 sets of 20 reps is a bare minimum for this exercise.
3. Forward Crunch:- This is basically the opposite of the reverse crunch. You need to stretch your legs upward and reach up to you legs with your hands curled around your head. This is for the upper abs and 3 sets of 20 repetitions would be strongly advised for this.

The entire set of three exercises would totally take up around 10 minutes of your time and you should ideally do it every alternate day so that you give the ruptured muscles enough time to grown and expand. Post workout abs stretching can also help in good structure. Please note that all of these exercises wouldn’t necessarily result in visible abs unless you remove the overlaying later of fat.

One of the best guides to performing these exercises properly is the Truth About Abs Manual by Michael Geary. The guide contains everything from proper diet planners to Abs exercises for extreme results.

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