Strengthening your abdominal and core muscles will help you to perform most physical activities easier, report doctors at the Mayo Clinic. While there are plenty of machines at the gym that will work your abs, you can get a good workout without any equipment, using only your body weight for resistance. A few pieces of fitness equipment at home can help to increase the intensity of the exercises.
Step 1
Lie on your back with your knees bent and feet flat on the floor to perform a double-leg abdominal stretch. Keep your shoulders and your back flat on the floor while raising your knees towards your chest. Press on your knees with your hands and push with your legs. Tighten your abs and feel the pull as you hold for a count of three. Release and repeat 20 times.
Step 2
Push your abs to the limit with the classic abdominal crunch. Rest your feet on a wall at a 90-degree angle while lying on your back. Cross your arms in front of your chest and raise your shoulders. Take three deep breaths as you hold the position and release. Repeat 20 times.
Step 3
Add variation to the crunch and additional muscle building action by doing the crunch on a stability ball. Sit on the ball with your feet flat on the floor and walk yourself forward until your thighs and glutes are off the ball and parallel to the floor. Cross your arms over your chest and raise your head, tucking your chin into your chest. Hold for a count of three and release. Repeat 20 times.
Step 4
Try a reverse crunch for more versatility and to work on your lower abs. Lie on your back on the floor with your arms resting at your sides. Cross your ankles and raise your legs so they are at a 90-degree angle. Press your hips into the floor, tighten your abs and hold for three deep breaths. Lower your feet and repeat 20 times.
Step 5
Pump an imaginary bicycle while you're on the floor on your back. Rest your hands on the sides of your head, raise your shoulders and bring your knees up to about a 45-degree angle. As you pump one leg at a time, try to touch your right elbow to your left knee and vice versa. Pump for a minute, keeping your breathing even.
Tips and Warnings
- You should try a number of exercises to find which ones are most comfortable for you.
- You can put your hands behind or beside your head when do crunches if that is more comfortable, but just make sure you don't pull your neck. You can damage the neck muscles if they are tugged at while you perform your crunches.
Things You'll Need
- Stability ball
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