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Bicycle Crunch Best ab exercise that works your lower abs, upper abs and obliques according to American Council on Exercise (ACE). ACE compared 13 popular ab exercises, and ranked bicycle crunch higher than the plank exercise and other most commonly practiced abs workout such as vertical leg crunch and ball crunch. http://www.fitwirr.com/fitness/-13-ab-exercises While ab exercises alone won’t tuck your tummy or melt your belly fat, ranking certainly clarified which ab workouts are worth trying and which are more hype than effective workouts. So what exactly are effective methods to get a flat belly? Firstly, get your overall body fat percentage down. The fastest way to do that is to eat clean. That means cutting out junk food like burgers, french fries, sugary drinks including fruit juice and eat whole, organic foods and foods rich in nutrients. Hydrating yourself by drinking water throughout the day also helps fight excess fat and gets your metabolism to work more efficiently. If you are like many women, you may also have protein deficiency. Feed your body the nutrients it needs is a key to fat loss, and you can certainly fulfill the protein deficiency by eating protein including fish, chicken breast, turkey, whole eggs, etc. Protein also helps your body burn more calories as it takes twice as many calories to break down protein as fat and carbohydrates. It also reduces your appetite, keeping you full longer and giving more satisfaction. Second step is to perform targeted workouts that engage major muscle groups and build lean muscle mass. If you are trying to lose your belly fat, you can do bicycle crunch or follow our 4-Week Bikini Body: The Express Plan. To lose your belly fat and thigh fat and tone up your body, we created a 4-Week Bikini Body: The Express Plan. It’s a comprehensive workout and nutrition plan designed to bring fast results. It has a workout and eating combined approach that melts unwanted fat, sheds pounds, and boosts your metabolism, to keep your body in fat-burning mode all day so you can reinvent your entire shape! It includes a 30-day workout challenge designed to give you an ultimate body transformation and trim your trouble areas such as thighs, butt and stomach in 4 weeks or less. [ click here to get started] For those wanting to learn how to perform bicycle crunch, here’s how to perform the highly ranked crunch: http://www.fitwirr.com/exercise/bicycle-crunch/ 1. Lie flat on the floor with your lower back pressed to the ground (pull your belly button in to target your deep abs). 2. Put your hands behind your head, and bring your knees in towards your chest. Lift your shoulder blades off the ground, but be sure not to pull your neck. 3. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. It is not necessary to touch your elbows to your knees as this could cause strain in your neck. 4. Switch sides and do the same motion on the other side to complete one repetition. 5. Do 2-3 sets of 10 reps/side. Don’t rush the motion, speed is not the name of the game here. Go on your own pace and focus on your form and breathing. For more abs workout, visit Fitwirr.com. Our exercise library has hundreds of ab workouts, so you will never get bored.