great tips to get perfect abs....

I'm a dancer, and I pole dance. I know that it's "trendy" right now, but I've been doing it for 10 years. It requires a lot of upper-body as well as abdominal strength, and it's easy to gauge your progress as certain moves become easier as your strength and flexibility increase. And if you have a pole in your home (like me) it's easy to fit in work out time. (I also swim, but that's more for enjoyment!)

Crunches can only tone the abs. They cannot get rid of the fat layer that lies on top of the ab muscles. And the only way to lose the fat is to do some form of vigorous aerobic exercise like skipping, jogging, cycling and so on for no less than 30 minutes 3-4 times a week. These exercises are a must rather than an option because they help increase the metabolic rate, causing your body to use up all stored forms of energy, in short, your fat. Aerobics exercises target specific areas of body fat, weight training increases the body's overall metabolic rate, so in a way it enhances the action of aerobics. What you need to do is a series of exercises that work all the muscles in the abs (the rectus abdominis and obliques) from different angles. There are three so-called "Places of motion". When you bend forward, you work the sagittal plane. Bend to the side and you target the frontal plane. Twist your torso and you hit the transverse plane. A basic crunch only work your muscles through one plane of motion - sagittal - which is why you can do them forever and only see a third of the results. Of course, don't give upon crunches. Incorporate moves that hit the other two angles and your abs will be much leaner.

dont sleep after food