It is possible to get a flat stomach and toned abs without the use of any exercise machines.

Most exercise machines promise you amazing results in an unrealistically short amount of time, and write a little text at the bottom that says something like "Your individual results may vary". They do that to sell their exercise equipment.

Whatever the reason may be, such promises only contribute to the myth that you need a piece of abdominal training equipment to get great abs.

The truth is, most exercise machines (there are a few exceptions) aren't any better then regular ab exercises using your body weight alone. Some abdominal machines are much less effective than regular crunches.

I am always amazed when I see a piece of exercise equipment like this. Why bother designing a machine that is worse then the most basic exercise? They want to take your money. Not to help you get a flat stomach.

There are very few abdominal training machines that actually work. This may come as a surprise to you but the best piece of abdominal equipment is a large exercise ball. Not the ABCRUCH2000 or whatever they try to sell you right now on TV.

Don't pay a lot of money for expensive exercise equipment, it won't make a difference. If you are determined to get a flat stomach you should do three simple abdominal exercises, do some cardio and adjust your diet.

If you don't plan to do this there is no magical piece of abdominal equipment that will help you.

They will promise you great results, cover them self from lawsuits with fine print at the bottom of the ad. And you will pay for something you don't need.

The basic abdominal workout, that can be found on this site or elsewhere is enough for most people.

When you start to get strong abs, you may want to use a piece of ab equipment to give you a higher challenge, but even then you need to choose carefully.

Abdominal Exercise Equipment - How do I determine what works?

To evaluate whether a machine is worth using should be reasonably simple. If it encourages an ab contraction under a load it is good, if not don't bother. An ab contraction is when the sternum is pulled toward the pubic bone or vice versa as the main action.

The exercise Ball

Like I said before, this is the best piece of equipment for your abs.

You can do various abdominal exercises with an exercise ball. Choose an exercise ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the fitness ball, the more difficult the exercise will be.

Sample Exercise ball exercise: Sit on the exercise ball with your feet resting on the floor, about hip-width apart. Keep your back straight. Cross your arms on your chest. Tighten your abdominal muscles, and lean back until your abdominal muscles kick in. Hold for three deep breaths. Return to the start position and repeat. Start with five repetitions. As you get stronger, gradually increase to 10 to 15 repetitions. Remember to breathe freely and deeply during the exercise.

How Not to Avoid Workouts

For the habitual workout procrastinator, here's how to head back to the gym.

1. I don't have the time to exercise

The most common excuse. But actually it's a matter of priorities. Can't you really squeeze in three 20-minute sessions a week? What are you giving a higher priority to than your health? Watching TV?Working too many hours? It's just a question of will.

2. Exercises don't really work

It really depends on what you expect. You won't turn into a Slim Jim overnight, but exercises do burn calories. Again you won't get a super-toned body after one session in the gym. You simply can't look at workouts as an instant cure for years of overeating and neglecting your body. Regular exercise helps prevent heart attacks, strokes and diabetes.

3. It's too boring

If you find the idea of spending hours mindlessly on a machine down at the gym, avoid it. Look around instead for something you would love to do but just haven't got around to. Try tennis or golf, salsa-dancing or yoga--something that will spark your enthusiasm.

4. I don't want to be seen in skimpy gear

In that case, why don't you simply try walking? It's the ultimate "nonexercise exercise". You can do it anywhere and don't need to wear special clothes other than comfortable shoes.

5. I am too old for it

You are never too old to walk. Several medical studies have shown that taking up a moderate exercise programme, such as walking, can help prevent major diseases at any age. Walkers live longer and walking regularly keeps your body flexible and your mind lucid in old age.

6. It hurts

If an activity doesn't feel good, don't do it. Listen to your body and choose an activity or a class with care. Injuries can result if you do too much too soon. Remember, you have to shape up gently.

7. I am too tired

Are you sure it's not all in your mind? Because exercises can actually give you a boost. If you are not tired by a hard day of physical labour, just get moving. You will start feeling more lively. Regular exercise will also raise your general energy levels.

The Magnificent Seven Bodybuilding Abdominals Training Routine

Nothing looks more impressive than a well built physique with a six pack of sharply defined abdominal muscles in front of it. Remembering that abdominal definition is entirely dependent upon an awesome body building diet (as unless you strip enough body fat from your body to get down to 6% for males and 12% for women you will not be able to clearly see your abdominals), I will present below a routine that guarantees quick results in terms of hardening the abdominal wall.

The routine below is composed of 7 abdominal exercises carefully chosen to hit both the upper and lower abdominals. You will note that it can be performed very easily in the comfort of your living room. You will also notice that no direct oblique work is present. The reason for this is the fact that in my experience, direct oblique work only leads to a wider waistline. Besides, obliques get enough indirect stimulation from basic exercises like Squats, Deadlifts, and Standing Presses, as well as Sit-ups, V-Ups, etc.

Exercise #1: Partial Sit-Ups
Primary Target: Upper Abs
Secondary Target: Lower Abs and Obliques

1. Lie flat with your back on the floor and your knees bent. Your legs should be secured under a piece of heavy furniture. (Note: I am assuming that you are doing this routine at home).
   
   
2. Place your hands crossed in front of your chest.
   
   
3. Flexing your abdominals, raise your torso until your torso is lifted about 30 degrees off the floor. Exhale as you perform this step.
   
   
4. Retaining tension on the abs, lower your torso to the beginning position as you inhale.
   
   Safety Note: Maintain full control throughout the movement and avoid the temptation to rock back and forth.

Shortening the Road to a Six-Pack

Good nutrition, Calabrese says, is absolutely essential for overall physique. Calabrese employs the garbage-in, garbage-out theory. Consuming most of your calories from processed and fast foods, she says, is going to produce an unhealthy body lacking in nutrients. Make good food choices, on the other hand, and you're on your way to a leaner you.

"If you're eating natural and whole foods can eat more than if you're eating processed foods," says Calabrese.

Though Calabrese says it comes down to the equation of calories-in, calories-out, she doesn't recommend counting calories. She advises eating five to six small meals a day. This way, she says, your metabolism keeps stoked all day long, which gives you energy and keeps you from overeating.

"Exercise alone is great for expending calories, but without watching your diet, it's going to be a long, slow road to getting a six-pack." For your abdominal muscles to show, you have to shed the fat that lies on top.

Cardiovascular conditioning, whether it's running, walking, or taking a cycling or dance class, can help burn calories. Combined with a balanced diet, aerobic exercise, help you lose the fat built up above the muscle.

Experts agree that the combination of a healthful, nutritious diet and cardio vascular exercises are needed to train your abdominal muscles.

Superhumans

Begin on hands and knees, hand directly under shoulders, knees under hips and back straight, abs tight. Slowly raise right arm and left leg up until level with the body, holding your balance and keeping torso tight. Lower back down and repeat with the left arm and right leg. Take your time--this exercise will challenge your balance!

Back Extensions

Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower.

Dead Bug

Begin by lying on back, knees up and bent at 90 degrees. Take the arms straight up overhead and hold this position for a moment, making sure abs are in tight and your back isn't arching off the floor (if it is, lower the feet to the ground for this exercise). Slowly lower the right arm and left leg towards the floor while keeping the lower back on the floor. Bring them back up and lower the left arm and right leg to the floor. Continue lowering opposite arm and leg for a total of 10 reps.

Plank

Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.