Most people wants a six pack, flat stomach, a ripped abs, a washboard abs. All these phrases actually mean that same thing, which is a flat stomach spotting nicely toned and cut abdominal muscles.

However, how many of you have tried all the latest abs exercise machine and ab exercise dvd but to no avail? Have you tried doing 100 abdominal exercises daily or top 10 diets but still no difference in your abs?

If you’ve given up hope and resigned to the fate that you’re going to have a big waistline forever, don’t. The fact is everyone can have a six pack abs and the reason that you are not getting it yet is because you are doing it all wrong. In other words, you are not doing ab exercises right and you are not eating right.

If your abs workout routines are not correct you may end up training the wrong group of abdominal muscles. Before you start doing abdominal exercises, it is advisable to start by testing your abdominal strength and learns more about your abs anatomy.

There are many tests available to measure the function of the abdominal muscles. Testing the abdominal strength and abdominal endurance is important because it is an indicator of core strength and, thus the core stability and support of lower back.

The abdominal strength tests are intended to test the abdominal muscles ability to function optimally and hold a correct position under increasing difficulty. The abdominal endurance tests are intended to test the ability of the abdominal muscles to perform repeated abs curls in a set time (e.g. 60 seconds) or a set rate.

Abs strength test is not about doing repeated sit-ups but requires you to do sit-ups of increasing difficulty. The 7-stage test is one of such test. There are 8 levels, level 0 to 7, in the 7-stage test, with difficulties ranging from very poor to elite. The higher the level where you can complete the sit-up correctly, the stronger is your abdominal muscles.

Lie on your back with your knees at right angles and feet flat on the floor. For each level prescribed, attempt to perform one complete sit-up, starting with level 1. Each level is achieved if a single sit up is performed in the prescribed manner, without the feet coming off the floor. As many attempts as necessary can be made. So do the following simple tests to find out how powerful is your abdominal muscles now.

Level 0 – if you cannot perform level 1. Your score is Very Poor.

Level 1 – can do sit-up with arms extended, the athlete curls up so that the wrists reach the knees. Your score is Poor.

Level 2 – can do sit-up with arms extended, the athlete curls up so that the elbows reach the knees. Your score is Fair.

Level 3 – can do sit-up with the arms held together across abdominals, the athletes curls up so that the chest touches the thighs. Your score is Average.

Level 4 – can do sit-up with the arms held across chest, holding the opposite shoulders, the athlete curls up so that the forearms touch the thighs. Your score is rated Good

Level 5 – can do sit-up with the hands held behind head, the athlete curls up so that the chest touches the thighs. Your score is Very Good.

Level 6 – can do sit-up as per level 5, with a 5 lb (2.5 kg) weight held behind head, chest touching the thighs. Your score is Excellent. Well done!

Level 7 – can do sit-up as per level 5, with a 10 lb (5 kg) weight held behind head, chest touching the thighs. You’re rated as an Elite. Congrats!