Most men when working on their abs rely on the crunch, which focuses primarily on the upper abdominals and leaves the lower abdominals and oblique muscles neglected and underdeveloped. This means you're only exercising one third of the midsection, which should explain why you're only seeing one third of the results you were hoping for.

The following three workouts will help you build a strong, flat, hard middle and will work your core from every possible angle.

To get the most out of your ab movements, remember these four points when training:

Hold in your belly. It feels like cheating, but whenever you pull in your stomach, you're contracting the transversus abdominis, a thin muscle that lies underneath the abdominals. Sucking in your stomach keeps this muscle contracted, burning a few extra calories as well as adding support for the lower back.

Take it slow. Never let whatever body part you've raised fall back down too quickly during the lowering phase otherwise you're missing out on half the workout. The slower you move as you lower yourself back to the starting position, the longer your muscles stay fully contracted.

Check your breathing. Breathe normally, but watch when you breathe - inhale as you lower yourself down and exhale as you raise yourself up. Exhaling during the 'up' position can help you contract your ab muscles even further.

Maintain constant tension. To fully exhaust your abdominal muscles, which generates improved growth, do not return all the way to the starting position. Instead, stop just shy of the floor. This forces you to keep tension on the muscles. This should be tried only after you've been training your abdominals for three or four weeks.

Before trying the following workouts, practise getting the basics right - the crunch and reverse curl - to keep you on track.

How to do the workouts
1. Do each exercise for the prescribed amount, then rest for 30 to 45 seconds before repeating the exercise for a total of three or four sets.

2. After completing the required number of sets, rest for another 30 to 45 seconds.

3. Repeat steps 1 and 2 for each subsequent exercise of the routine.
If any exercises are too easy, add resistance, the key to muscle growth, by using the 'added difficulty' option.

To protect your lower back, knees or hips use a mat when performing any exercise that asks you to kneel, sit or lie on the floor.

When an exercise recommends you do it 'to failure' it means to the point where you cannot complete another repetition without breaking strict form.