The crucial factor of building giant ravioli type abs is to reduce body fat levels. However you shouldn’t rely on the AB-roller, AB-maker, or AB-shaper in order to achieve the desired look. There are four major factors for developing fantastic abs: cardiovascular exercise 3-4 times per week, effective ab exercises, eating low fat foods and the right set of genes. Effective Ab Exercises
The American Council on Exercise (ACE) recently sponsored a study is order to determine the most and the least effective exercises for abs. Dr. Peter Francis from the Biomechanics Lab at San Diego State University, had an aim to compare 13 of the most common abdominal exercises and ranked them from most to least effective. The study involved 30 healthy women and men, ages 20-45, ranging from occasional to daily exercisers. They were asked to perform a series of exercises including the traditional crunch, modified crunches, partial body-weight exercises and exercises using both home and gym exercise equipment. The specialists monitored muscle activity during each exercise with the help of electromyography equipment. Each of the 13 exercises were ranked for muscle stimulation in the rectus abdominus (long, flat muscle extending the length of the front of the abdomen) and the obliques (long, flat muscles extending along the sides of the abdomen at an angle). The research showed that the top three most effective abs exercises were bicycle maneuver, captain's chair and crunch on exercise ball. In order to achieve maximum results Dr. Francis recommends to combine several of the top-rated exercises and stick to a five minute exercise session per day. According to the San Diego State University/ACE Abdominal Study (2) the following exercises are considered as the most effective abs exercises:  Bicycle maneuver
To perform the exercise you need to lie flat on the floor and press your lower back to the ground. You hands should be beside your head. Bring knees up to about 45-degree angle and try to create a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even relaxed and breathe throughout.
Captain's chair
You need to stabilize your body: grip the handholds and press your lower back lightly against the back pad. To begin the exercise hold your body up and dangle the legs below. Now slowly lift your knees in toward your chest. IT is crucial to control the motion and deliberate as you bring the knees up and return them back to the starting position. Crunches on exercise ball
Sit on the ball with your feet flat on the floor. Allow the ball roll back slowly. Now lie back on the ball so that your thighs and torso could be parallel with the floor. Place hands behind your head (or cross your arms over your chest) and slightly tuck your chin in toward your chest. The abs should contract while raising your torso to no more than 45 degrees. To achieve good balance try to spread your feet wider apart.
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