Sure, you wish you could get the six-pack of your dreams, but did you know that not all abdominal exercises are created equal? In fact, there are a few exercises that experts really wish you would stop doing, and sit-ups are at the top of the list.

Doing hundreds of sit-ups a day does not make your abs look any better. How visible your abs are actually depends on your body fat percentage (see exercises that target belly fat and cardio that burn more calories than running.) According to Harvard Health Publications, sit-ups are not that effective because In addition, they can damage the spine.

Medical experts explain that when doing sit-ups, you are pressing your bent spine against the floor while bending upward. If a person has tight hip flexors or is often seated, during this upper body bending motion, the hip flexors may pull against the lower back, creating pain and discomfort in the lower back. It is believed that doing sit-ups with both hands behind the head and in a position that pulls the body upward can further aggravate the problem. Although it may not be noticed at first, prolonged and endless sit-ups can lead to lower back pain.

Although sit-ups target the rectus abdominis muscle, this exercise is thought to have more disadvantages than advantages. Fortunately, there are many other effective abdominal exercises that can be done without bending or compressing the spine. As always, if you experience back pain during exercise, it is recommended that you check with your doctor or physical therapist.

To get the plank posture right, start in a press-up position. Arms should be slightly wider than shoulder width and weight should be supported with both hands on the floor or forearms. Think of a straight line from the heels to the top of the head to strengthen the core. The time required to get the benefits of a plank is as follows (spoiler - it's not as long as you think!)

To do mountain climbers, start in a push-up position and as quickly as possible, pull your right knee to your chest without touching the floor. Do the same for the left knee. This is one rep.

Start with your back and shoulders flat and heavy. Raise your arms straight up over your shoulders, legs in a table-top position, knees just above your hips. Inhaling and exhaling, slowly lower and straighten the left leg and right arm until they are just above the floor. Inhale and return left leg and right arm to original position. Do the same on the other side and complete one rep.

This is a classic Pilates exercise that works the rectus abdominis and transverse abdominis muscles. Begin with both legs on a table. Engage the core, lower the right leg with the knee bent and the toes on the floor. Leave the left leg on the table. Do the reverse in the same manner.

Lie on your back and press your lower back into the floor. Keeping both legs straight and attached to each other, lift both legs up toward the ceiling and lower both legs down so that they are not completely on the floor.

To perform a bicycle kick, lie on the floor with your back to the ground. Place your hands next to your head and lift your shoulders off the ground. Bend your knees and pull your legs up off the ground. While straightening the left leg, bring the right knee close to the chest. When the right knee rises, twist the body so that the left elbow touches the right knee. Do the same on the other side, making sure the leg and shoulder are off the ground.