Do you want firm, flat abs? Do you not have a lot of time to go to the gym every day? Then read on and learn how to perform one of the most effective ab exercises - and the best part is that you can do it from your home in less than a dozen minutes.

The American Council on Exercise performed a study to determine the most effective ab exercises. On the top of that list is the bicycle. The bicycle exercise is the best way to target your rectus abdominis, better known as your six-pack. It also targets your obliques (your waist). This is a great way to work two of your three abdominal muscle groups in one exercise.

To perform the bicycle exercise correctly, there are five steps to follow. Perform these steps slow at first and make sure your form is right - remember, rushing through them won't mean you see results quicker, it means that you are not getting as much effect out of the exercise as you could be.

Step 1: Lie face up on the floor and put your hands behind your head

Step 2: Lift your shoulder blades off the ground without pulling on your neck while bringing your knees in towards your chest

Step 3: Straighten your left leg out to around a 45 degree angle while at the same time turning your upper body towards the right, bringing your left elbow towards the right knee.

Step 4: Switch sides, bringing your right elbow towards the left knee.

Step 5: Perform this pedaling motion alternating sides for 12 - 16 repetitions.

If you do this in front of a mirror it should look like you are riding a bicycle.

Keep in mind that ab exercises won't reduce fat over your abs - you need to perform cardio to do that. However, it will help to raise your metabolism, which means you will burn more calories.