How to strengthen abdominal muscles without straining your back

While many folks seemed to dislike obesity, the disease doesn't seem to be coming to a halt or even slow down a little. Instead, what fact we see today are the growing clan of overweight people. Here in the Western countries, it is viewed that we have the most overweight folks. But in spite of knowing how perilous it is in man's life, still there are numerous of us who despise to do what it takes to avoid the worst.
Now, let us discuss a little bit about the other reasons why it is good to have a six pack or flat belly: (1) It seem attractive to people; (2) it sends positive outlook and/or confidence; (3) Resilience: whether your playing in the field, or working for long hours your abdominal strength will be your friend to support you, you shall last longer and; (4) You may become a legendary underwear model.
Before we move on to placing your midsection to a proper construction, let us first take a brief look at our body structure. What many people think the same may not be. When they say stomach, they sometimes meant to say abs. Now, what is wrong with it? What we call abs or abdominal are your core muscles or your six pack as gym folks call it. The stomach is the organ where you store the food that you eat and digest it. And there are crunches and leg lifts exercises for your abs. Stomach exercises comprise feasting and drinking in various Italian restaurants.

The abdominal is a muscle group, which is made up of four muscles:
* Rectus abdominis is the largest muscle in the abs, it is wide, flat sheet of muscles that runs from just under the lower part of your chest to just below your belly button. When you do abdominal crunches, the rectus abdominis muscle is at work.
*Internal oblique and external oblique, which run diagonally along your sides, not only assist the rectus in curling the spine, but also twist and bend your upper body. These muscles wrap around your waist, and when properly conditioned, provide much needed support for your lower back. In essence, the obliques are the world's most comfortable, form-fitting girdle.
*Transversus abdominis, which sounds like a phrase from a Latin Mass, is the deepest of all the muscles in your abs. Located directly below the rectus abdominis, it is called into action when you sneeze, cough, or exhale forcefully. There are no specific exercises you can do to target this muscles, however, you can strengthen the transversus abdominis by forcefully exhaling during the positive phase of your ab exercises.

uncovered the secret, it is time for work out.
Crunches
If you are stuck on the roof of your house after a devastating flood, there is just one best ab exercise: crunch. Done properly, you are bound to feel a nice burn in no time flat. Here is the step by step on how to perform it.
1. Lie on a the ground with your knees bent and feet on the floor. Depending on your level of fitness, you can place your arms in any of the three following positions:

Novice: Arms straight at your sides and your fingers pointing towards your knees.
Intermediate: Your arms crossed over your chest.
Advance: Your elbows bent and your fingers overlapping behind your neck.
2. Tighten your stomach muscles and slowly curl your torso up until your shoulder blades are off the floor.
3. Slowly return to your starting position without completely relaxing on the floor.
Note: When you are performing this stunt, make sure you are not pulling your head forward or upward. Your hand on your nape are suppose to support and maintain it's straightness or neutral alignment, but "not to break it".
Reverse Crunches
Here is a tricky one that takes some time to get used to. it's not nearly as impressive-looking as some of the insane leg lifts and other things you'll see people doing in an effort to strengthen their lower abs, but its far more safe and effective.
1. Lie on a mat with your legs up and knees slightly bent. In the staring positions you'll look like a big boomerang.

2. Rest your arms on the floor at your sides.
3. Keep your head on the mat and tighten your abdominal.
4. Lift your buttocks off the floor so that your legs go up and slightly backward toward your head.
5. Hold this position for a second and slowly return to the starting position.
Note: Because your abdominal muscles assist when you forcefully exhale, breathing out during the positive phase of your ab exercise help you get an even better contraction.
Side oblique

Here is how to appropriately execute it:
1. Lie on a mat on your right side with your knees bent.
2. Place both hands behind your neck and keep your head looking straight at the ceiling.
3. Use your oblique muscles to lift your upper body slightly off the mat.
4. Hold yourself off the mat for a second and then return to your starting position.