You don't need expensive or bulky equipment to get a solid abdominal workout. The allure of sculpted abs has lead equipment manufactures to market a wide array or abdominal devices with mixed results. The truth is great abs can only be shown off if you have a low body fat percentage. If you don't fit that category, don't give up on ab exercises. A strong core protects your inner organs and supports the rest of your body on almost every lift you do. The best part is you don't need any overhyped machines to work your abs completely. If you have a few minutes and a floor to lie down on, you can do these exercises anywhere.
Crunch
Lie on your back with your knees bent and your feet flat on the ground. Your heels should be about 12 inches from your bottom. Place your hands behind your head and squeeze your shoulder blades together. Align your back. Use your core muscles to bend your upper torso upward and toward your thighs. Keep your neck relaxed while tucking your chin toward your neck. Pause, then slowly return to the starting position and repeat. To target the side abdominal, or obliques, keep your arms extended straight down. To target the upper abs, keep your arms extended above you throughout the movement.
Sit-up Variable
Lie on your back as described in the exercise above and place your hands at your sides but off the floor. Keep your feet and bottom on the ground as you bend at the hips, driving the movement with your core muscles. Keep your arms extended as you come to the top. Pause, then slowly return to the starting position. Repeat.
The Plank
Lie on your stomach with your elbows close to your sides and your palms facing forward. Extend your legs and pull your toes toward your shins. Tighten your abdominal muscles and keep your back in a straight line. Lift your torso off the ground while keeping your spine in a natural position. Keep your shoulders positioned right over your elbows and your palms facing down. Hold this position for as long as you can and gently lower yourself down when finished. This exercise focuses on abdominal endurance.
Pilates Bicycle Kick
Lie face up on the ground. Raise one straight leg 45 degrees and bring the other leg in tight toward your body and hold the knee with your outside arm, with your inside arm holding the ankle. Slowly bend the straight leg in tight toward the body while simultaneously kicking out the bent leg to straighten it to 45 degrees and swap the alignment of your hands. Continue to switch legs until fatigued.
Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight to your body while holding your knee with your outside arm and your inside arm holding your ankle. Now slowly bring your other leg in tight to your body, repeating the holding process. To make it more difficult you can pump your knee in to your chest for a count of two.
V-ups
Lie face up with your hands overhead on the floor. Simultaneously raise your straight legs and torso, creating a "V" shape at the top of the movement. Pause at the top, then slowly return to the starting position and repeat. This exercise targets the upper and lower abs.
Reverse Crunch
Lie face up with your legs extended and your arms at your sides, palms on the floor. Your arms won't move throughout this exercise. Pull your legs up so that your thighs are 90 degrees from the floor, bending your knees so your feet are parallel with the floor. This is your starting position. Move your legs in toward your torso and roll your pelvis backward, raising your hips off the ground. Your knees should be touching your chest. Pause and slowly return to the starting position, then repeat.
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