Left: Lie flat on your back with knees at a 90-degree angle, hands underneath your buttocks. Right: Bring your legs up and over, lifting your hips off the floor. - photos by Daviot Kelly

Daviot Kelly, Staff Reporter

They are easily the most stubborn muscles in the human body. Yes, we're talking about the abdominals or abs.

Everyone (except for those gents who love the round belly look), wants a flat stomach. We must point out that doing abdominal exercises alone will not get the desired result. You have to keep active; playing some kind of sport, walking more or even skipping a few days a week. The diet is also a key factor. But from the exercise point of view, here are a few guidelines.

Crunches

Lying on a mat or towel, lift your knees to about a 90-degree angle with shoulders off the ground and with arms outstretched reaching towards your ankles. In a repeated motion, try bringing your shoulders to your knees with hands reaching towards the floor. Do between 15 and 20 repetitions of three sets each. The abs need a lot of work.

Reverses

Lying flat on your back again with knees at a 90-degree angle, extend legs straight up. Lift your hips off the floor, pulling your legs up and towards the direction of your head. Return legs to starting position and continue. It is recommended that you do between 15 and 20 repetitions.

Side bends

Place a broomstick or pole behind your head. Then with knees slightly bent, lean upper body from side to side maintaining your light grip on the stick while keeping your back straight. Fifteen to 20 repetitions each side of three sets each.

Stubborn stomachs

Rock from side to side without leaning forward and curving your back. Notice Richard does not have a firm grip on the stick. Do likewise.

With your knees bent and arms stretched out as shown, move your upper body, moving your shoulders toward your knees with hands pointing towards the floor. Move hands in a patting motion.