Finishing Up The CORE Exercises... But first....

What exactly are the abdominals???  The abdominals muscles are a group of muscles... not just one.  Here is a quick overview:

1. The TRANSVERSE ABDOMINALS  These are the deepest of the ab group.  They have a huge effect on your posture. Since they are so deep, you cannot touch this muscle from the outside. It wraps around the torso, creating an effect similar to a back support belt.    
2. The INTERNAL OBLIQUES:   These are the muscles that are the next deepest in your body.  They are your side muscles. They also have a big effect on your posture and your core strength.  The muscles assist your spine in movement.
3. The EXTERNAL OBLIQUES:  Once again, these are located on the sides of your body.  they also assist in your spine's movements.  Since they are more superficial, meaning closer to the outside of your body, you can feel them as you bend and twist.  
4. The RECTUS ABDONIMUS:  These are the most superficial of the muscles in the abdominal region.  These are the muscles that, when worked, can give you the '6-pack' look.  They also aide in posture and spinal movement, as do the rest of the ab muscles, but to a lesser degree.  

The beauty of these muscles is that work in unison, creating strength, stability and agility. 

 Now that I have given a brief overview of what the muscles exactly are, Here are some exercises more specific to rectus abdominus and transverse abdominus (both work together regardless!): For exercises for the back on obliques, please see previous posts!

1. The BICYCLE:  (which will also work the obliques!  A 2 for 1 special!)  http://www.youtube.com/watch?v=ixQGJ3Ja-2I  I recommend that keep your feet slightly flexed and you push through your heel on the extension of the let.  Try if with different foot positions:  toes pointed, toes relaxed, foot flexed.  Which is your favorite foot position to hold during this exercise?  ( 2-3 sets of 15)
2. VERTICAL LEG CRUNCH:  http://www.youtube.com/user/FitStudio#p/u/9/ca1iljg1vss (2 -3 sets of 15)
3. LONG ARM CRUNCH:  http://www.youtube.com/watch?v=T-z5JXFif4A&feature=related  (You can also preform a weighted version.. You can use a medicine ball, a dumbell held horizontally or even a water bottle filled with water!) (2-3  sets of 15)
4. PLANK:  http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/plank.htm (NOT A VIDEO, but a good explanation of the exercise).. start with 30 seconds and work your way up... try to set a goal that you want to work up to... perhaps 90 sec???
5. STABILITY BALL CRUNCH:  http://www.youtube.com/watch?v=VVBddP5oW8Y  They are calling the ball  a 'Swiss' Ball, same thing... same challenge!  I love this peice of equipment!  I recommend that everyone have one in the house!  They only cost about $8-10.

Remember, it is important to know that ab exercises alone will not lose fat around the mid section, but will you will acheive a strong, stable core in the process.  ***It's the calories in/calories out mantra that will lose the belly fat!***