When you think about exercises for abs, you’re almost certainly associating them with these two words: sit ups. In actuality, they’re the most common form of abs exercise out there. They’re so frequently carried out that even a 10-year-old knows what they are.

You have to understand, however, that sit ups aren’t the only moves you can do to get six pack abs. The best way to get the most out of any abs workout is to add a certain degree of variety and perform them often.

Combining these abdominal muscle exercises with a full body workout and a well-balanced diet is practically full-proof. If you work hard at keeping these three elements alive in your daily routine, you simply can’t go wrong.

Truth about six pack abs: according to a scientific study, bicycles, weighted sit ups, fully body crunches, and ball crunches are the 4 most effective exercises for abs. I’ll tell you why:

1. Bicycles. These exercises work not only your upper, lower, and side abdominals, but also other muscle groups such as the arms, lower back, and legs. To start, simply lie down on the ground and place your hands on the sides of your head. Bend at the knees and mimic a cycling movement in the air using your legs. When your left knee comes up, lift your torso off the floor, twist to the left, and touch it with your right elbow. Repeat on the other side.

2. Weighted Sit Ups. With these exercises for abs, your core muscles get pushed a little further through resistance training. It’s basically a sit up with an added twist and increased difficulty. You will need some small weights, like a pair of light dumbbells, and you must secure them on your chest with both hands. Now, lift your shoulders off the floor as you would with regular sit ups.

3. Full Body Crunches. Like bicycles, this exercise targets almost the entire abdominal area and works your limbs as well. All you have to do is lie on the floor, bend both knees, and cross your arms over your chest. As you raise your shoulders for that crunch, pull in your knees simultaneously. Go back down and start all over.

4. Ball Crunches. Compared to regular floor crunches, ball crunches promote balance and work your core in its entirety. You’ll have a lot of fun with this one, I promise. To start off, sit on an exercise ball. Lie back slowly until your upper body and thighs are parallel to the ground. Begin doing crunches as you would on a flat surface. With the ball, you get padded support for your back and a taste of variety.

Work these 4 basic exercises for abs into your regular six pack abs workout routines and you can bid farewell to excess belly fat for good.