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Abs and abdominal workouts - The truth
Abs are important. Not only do toned abs look cool, they help create a strong core (important in many sports and physical activities) and also prevent back injuries. However, the fact is, that elusive six pack of abs is not easy to achieve.
Toning abs is not just a matter of doing a whole heap of crunches. It comes down to cardio exercise, nutrition and having the right genes! So for some of us, six pack abs will just have to be something we admire on others.
Abs consist of a number of musle groups that can be targeted with different exercises. Here’s three of the best ab-strengthening exercises for girls.
Abs Exercise 1 - Bicycle crunch
The Bicycle exercise is the best move to target the rectus abdominis (that’s the ‘six pack’ area!) and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly: 
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 12-16 reps.
Abs Exercise 2 - Longarm crunch
This targets the upper part of the abs, around where your ribs are.
1. Lie on a mat or carpet and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Lower and repeat for 12-16 reps.
Abs Exercise 3 - Vertical crunch
The vertical leg crunch is another effective move for the six pack area of the abs and the obliques. To do it right: 
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.
If you’re into learning more about how to tone your body and work out sensibly, we love this site: http://exercise.about.com/
although not really as sore, it think basic crunches don’t make it hurt as much though. these exersize look cool 
Thanks for these!
