These are four abdominal exercises combined I think can take to get a firm and strong stem.

The plate

One of the most basic but effective exercises to strengthen your core muscles. It is easy to do anywhere and there are countless versions of this exercise can be static depending on your fitness level.


Begin lying on the floor face down. Put your whole body resting on your forearms so that your elbows are directly underneath your shoulders. Keeping your body straight lift it up until only lean on your elbows and toes, your body has to be as firm as possible, back straight and locked legs forming a single line. Hold for 30 seconds and then relaxes.

The bicycle

This is an excellent exercise for working effectively and all the oblique abdominal muscle.

Begin lying on the floor with your lower back flat on the floor. Place your arms at the side of your head and then begins to make the pedaling motion with your legs bent at an angle of about 45 degrees. Or rather Lift your shoulders off the floor and try to touch the knee with the opposite elbow, and then the other, all in one fluid motion. Do not try to push the arms forcing the head because that will cause pain in the neck and exercise lose its effectiveness?

Abdominal Wheel

Abdominal wheel is an advanced exercise and it is a rather intense exercise. Be sure to keep your back straight and abs tight.

Begin kneeling on the floor with abdominal wheel in front of you. Then wheel until you feel you can not control the contraction of your heart. Just feel your back arches back to the starting position, turning the wheel toward your knees.

Bench leg raises flat

Lie on a flat table with legs slightly bent air. Then lift your legs until they are approximately at an angle of ninety degrees and once there off the bench hip elevating the legs toward the ceiling, up and down over and over again. Repeat for the desired amount and rest and then repeat the series.