Stomach crunches are considered as the most effective and easiest exercises to make your belly flatter. However do not expect stomach crunches to burn the fat that is covering your stomach muscles, they can only help you tone it. If you want to have a flat stomach first you will need to burn the fat with cardio exercises like running, bike riding or swimming. You can support this process with stomach crunches to strengthen your stomach muscles or to have a "six pack" ABS. Stomach crunches can be performed everywhere without any special equipment. You just need to have a half hour every day and that is all. Stomach crunches are typically included in every fitness set of exercises. For example if you are in a gym you can start with same cardio exercises like running or biking and then you can switch to stomach crunches. It is also good to end your fitness exercises at gym with stomach crunches. The most important thing is to be systematic. If you do stomach crunches one time a week the only thing you will get is a pain in the muscles that you will feel on the next day after your training. The minimum is to do this exercise 3 times a week. The best is every day or at least 4-5 times a week. After a couple of hard weeks muscles will adjust to the stress and will grow. This is also connected to a fat burning. Muscles grow and at the same time fat burns so after all we will get a flat, well shaped stomach. The results will be visible after 4-5 weeks depends how much fat you have. Half year of making stomach crunches and you will get a really nice flat stomach. There are many ways to do stomach crunches. The most common exercise is so called basic crunches. Basic crunches: To do this you have to lie down on the floor. You can bend your knees or you can leave them straight. It is easier and painless for your back to do stomach crunches with bended knees. During exercise your feet must be on the floor all the time. Do not lift them. Your hands can be put on the floor or you can keep them behind your head or ears. If your hands are on the floor then when crunching lift them as well so you almost touch your knees. During crunches it is important to keep your lower back on the floor all the time. Thanks to this you will stretch your stomach muscles on the maximum level. Make as many crunches as it is possible. Remember that before you make a break you have to feel a strong pain in the muscles. Make a short 1-2 minutes break and start crunches again. First 2-3 weeks you can do small number of repeats. For example 20-30 crunches repeated 2-3 times. Increase it later so you always make an intensive training. If you feel exhausted you can always make a one or two days break but not longer. Crunches with the chair: The same as basic crunches but you will use chair as a place to put your legs. Make a right angle between your legs and thighs. Remember about your lower back and keep it on the floor. Put your hands behind your head or ears and start crunches. Do as many times as you are able to. Crunches with legs lifted up: Lay down on the floor. Put your hands behind your ears or head. Join together your legs and lift them up so you will make a right angle between you legs and you upper body. Now do your crunches (remember to not to lift your back). You can modify this exercise by touching your left elbow to your right knee and then your right elbow to your left knees. Do as many times as you are able to. Crunches with legs lifted up in V shape: Lay down on the floor. Straight your legs and lift them up. When they up, open them so you will make a V shape. Keep your arms straight and put them between your lifted legs. Now do a crunch. Keep you lower back on the ground. Do as many times as you are able to. During crunches remember about correct breathing. Exhale when you stretch, inhale opposite. Do not forget about your lower back and keep it always on the ground. To get better result combine stomach crunches with cardio exercises like running or biking. They will help you to burn your fat.