Rock hard abs are the hallmark of a sexy body today. No abs? So sorry… goodbye!

But developing that six pack belly doesn’t come easy. There’s no machine that can do the work for you. Abs must be developed the old fashioned way. You have to earn them — and you start with core training.

You need to check with your doctor, if you have any problem with your lower back. These exercises strengthen your core, which form the foundation for your future abs.

The three exercises are:

1. The Plank 2. The Side Plank 3. The Superman

1. The Plank

For this exercise, you need to have your body absolutely straight. Get into push up position. Use your forearms to support your upper body.

Keep your body absolutely straight and make sure that you don’t lift your butt, drop your head, or arch your back, doing this can make the exercises easier and that will make the exercise less effective. Once you are in position hold your position for 30-60 seconds or as long as you can hold.

To make the exercise harder — so that you will get more benefit from it — lift and hold one foot a few inches off the floor during this exercise. Loading your core unevenly will make the Plank tougher, and thus more effective.

2. The Side Plank

If you thought the plank was tough, wait until you try the Side Plank! Lie down on one side. Now brace your forearm on the floor and lift your hips off of the floor. The only parts of your body touching the floor should be your forearm and your feet.

Remember to keep your body in a straight line… don’t bend forward. Hold the position for 15 to 30 seconds or as long as you can.

To get more benefit from the Side Plank, try lifting the top foot just a few inches while you are in position. It’s surprising how really tough this exercise is — but it is also a very effective exercise for strengthening your core.

3. The Superman

You’ve seen superman fly, right? SO lie down on the floor on your belly and stretch your arms out in front of you. Spread your arms so that they make a “V? with your head.

Keep your legs together and raise them of the ground making sure your knees aren’t touching the floor. When you are in position, hold for 30-60 seconds or as long as you can.

These three exercises build up the foundation for killer abs. instead of turning to those wimpy weight machines, start with these exercises for a head start.

But remember what Vince Lombardi said, “The dictionary is the only place where ‘results’ comes before ‘work’.” That sums it up when it comes to conquering that belly flab — without core training, no results!