Good Diet is the key factor for flat abs. Cardio exercise and abs work will help to tone the area but will not do anything by themselves if your diet is crap ! ! :lol:
The exercises I find more effective for my abs are :
- The Plank (lying on the floor on your elbows you lift your knees off the floor and keep this position for 60 secs.) This works the upper and lower abs.
- The Bicycle (lying on your back with hands behind your head you lift your legs and twist from side to side trying to reach your left elbow to your right knee and then your right elbow to your left knee on the other side.) When done quickly this is a killer exercise and also has a cardio effect !
as long as they're done with good form. If you're heavier plank may not be the best for you as you're bearing a lot of weight on you forearms/wrists.
lots of people cheat with the bicycle especially when it's done fast your form goes. you need to lift then twist.