When training the abdominal muscles to get a flat stomach, there are three abdominal sections to target: the upper abs, the lower abs and the obliques, or sides. Each section has its own set of appropriate exercises that can be effectively used. Knowing which exercises are for which sections and how to properly use them to your advantage is the key to getting the flat stomach you desire.

Crunches and Upper Abs
Start by lying face-up with your knees bent and feet about 12 inches from your buttocks. With your palms on your thighs, slowly slide them up to your knees by raising your shoulder blades 4 to 6 inches off the ground and tightening your abs. After briefly pausing, lower your palms to their starting position to complete one repetition. Your arms should stay straight and your back should not be raised during the movement. Generally, 10 to 12 repetitions can be used.

6 Inches and Lower Abs
Start by lying face-up with your feet together, on the ground, and knees slightly flexed. After placing your hands under your buttocks for added support, slowly raise your feet about 6 inches off the ground. Hold your feet in the air, while keeping your head, shoulders, and lower back on the ground to ensure your lower abs are being targeted. After your targeted time is reached, slowly lower your feet to the ground to complete one repetition. Generally, 10 to 30 seconds per repetition is a good starting point.

Bicycles and Obliques
Start by lying face up with your feet together, 6 inches off the ground, and knees slightly flexed. Your elbows should be flexed, with your hands at your cheeks and elbows pointing forward. Bring your right knee to a 90-degree angle while simultaneously raising and twisting your upper body so that your left elbow touches your right knee. After returning your right knee and left elbow to their starting positions, follow the same sequence with your left knee and right elbow. Once both sides complete the movement sequence, one repetition has been performed. Ten to 12 repetitions over multiple sets can be a good starting point.

http://www.livestrong.com/article/120276-quick-exercises-flat-stomach/

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