How to get amazing abs

When it comes to body confidence, a flat, defined stomach is a definite boost. Most blokes dream of shedding their shirt at the beach and flashing a chiselled, washboard stomach. And for women, a flat, wobble-free midriff is a common fitness goal.

As is generally the case, though, the things we crave the most are often the hardest to change. A defined stomach is hard work to achieve, but it is possible. In this workout, we showcase five of the best abs exercises to get a taut and terrific tum.

1. Hanging leg raises

Hold onto a chin-up bar with an overhand grip, hands shoulder-width apart. Keeping your knees straight, raise your legs up to horizontal. Lower with control, try to avoid swinging at the bottom, and move into your next rep. If you can only do a few reps with your legs straight, swap to a bent-knee version (pictured) midway through your reps.

Sets and reps: 3 sets of 8 to 12

2. Weighted V sit-ups

Sit on the ground, holding a weight plate or a medicine ball to your chest. Raise your feet so that the only part of your body touching the ground is your backside. Draw your thighs to your chest. Now extend your legs out towards the ground and, at the same time, drop your torso to the ground (pictured). Pause with your heels a few centimetres off the ground and your back hovering just above the ground. Squeezing and flexing through your abs, crunch your torso back up and draw your knees up, so that they meet in the middle.

Sets and reps: 3 sets of 10 to 20

3. Swiss ball side crunches

Lie side-on on a Swiss ball, resting on your left hip. Place both feet in the junction between the floor and the wall for support, with your left leg forward and your right leg back. Your entire upper body should be hanging, unsupported, off the end of the ball. Place your fingers to your temples. Keeping your face and chest side-on, bend sideways over the ball and lower your left elbow towards the ground. Stop just before your side comes to rest on the ball. Curl back up and draw your elbow towards your hip. Bend from just above your hip instead of your waist.

Sets and reps: 3 sets of 8 to 15 each side

4. Woodchops

Hold the handle of a cable with both hands, palms facing each other, feet facing perpendicular to the cable and shoulder-width apart. Keeping your feet facing forward, turn your torso towards the machine and reach your hands up high. Keeping your arms straight, sweep your arms from high, diagonally across your body, and finish low and outside your calf muscle (pictured). Try not to use your shoulders. Instead, focus on your twisting abdominal muscles. Complete one side, then do the other.

Sets and reps: 3 sets of 10 to 20 each side

5. Hand to knees

Assume a push-up position with your feet wide apart. Brace your core and hold your body straight. Raise your right arm and left leg off the ground. Touch your hand to your knee. Try to avoid your torso twisting and turning as you do this. Alternate arms and legs.

Sets and reps: 3 sets of 10 to 20

Top stomach training tips

• You can't just do abs exercises and expect to get a six-pack. Eighty per cent of the battle is reducing abdominal fat.
• Eating five to six small meals a day will raise your metabolism and allow you to lose the necessary abdominal fat.
• Reduce your alcohol intake. The excess kilojoules are usually deposited in the abdominal region.
• Go for the burn! Your abs will let you know when they're working. If you can't feel them, modify your technique until you can.
• There are three abdominal areas: your six-pack causes spinal flexion; your obliques twist, side flex and assist in core work; and your deep core muscles assist with spinal and hip alignment and maintaining posture. You should include a mix of exercises that target all three areas in every abdominal workout.
• Once you perfect your technique, add weights. Most people just add more reps to their abdominal workouts, but to gain definition you need to increase the load stress by adding weights.