When you read the words “exercises for abs,” you probably have these two words in mind: sit ups. I’m actually not surprised because sit ups are one of the most, if not the most, common forms of abdominal exercises out there. I wouldn’t be taken aback if my grandmother knew what they were.

Nevertheless, you need to recognize that there are other more effective ways to get six pack abs than just sit ups. The best way to get the most out of any abs workout is to add a certain degree of variety and perform them regularly.

For a full-proof overall fitness plan, combine abdominal exercises with a healthy diet plan and a full body workout. If you work hard at keeping these three elements alive in your regular routine, you simply can’t go wrong.

Recent studies show that ball crunches, full body crunches, weighted sit ups, and bicycles are the 4 most efficient exercises for a great no nonsense 6 pack. Here’s why:

1. Bicycles. These exercises work not only your upper, lower, and side abdominals, but also other parts of your body such as the arms, lower back, and legs. To start, simply lie down on the ground and place your hands on the sides of your head. Bend your knees and begin alternating cycling movements with your legs. As your right knee comes in, lift and twist so that your left elbow touches it. Repeat on the other side.

2. Weighted Sit Ups. These exercises for abs add resistance to your workout, giving your abs a little oomph to work with. They’re very similar to regular sit ups so they’re not complicated to do at all. You will need some small weights, like a pair of light dumbbells, and you must secure them on your chest with both hands. Now, lift your shoulders off the floor as you would with regular sit ups.

3. Full Body Crunches. Like bicycles, this exercise targets almost the entire abdominal area and works your limbs as well. To begin, simply lie down, place your hands across your chest, and bend at the knees. Lift your torso up the floor and pull in both knees at the same time. Lie back down and start again.

4. Ball Crunches. Compared to regular floor crunches, ball crunches promote balance and work your core in its entirety. You’ll have a lot of fun with this one, I promise. First, take an exercise ball and sit on it. Roll the ball underneath until your back is resting on it and your thighs are parallel to the floor. Start doing regular crunches – you’ll instantly feel the added tension since you’re performing them on an unstable surface. With the ball, you get padded support for your back and a taste of variety.

By including these in your training program , you can now sculpt nice abs in a month and say goodbye to excess belly fat.