Crunches are popular ab exercises that are commonly done in homes, gyms, and rehab centers and on sports fields on a daily basis. Although these exercises are effective, there's more to ab training than lying on your back and lifting your shoulders forward. You can do other exercises with the help of fitness tools and body weight.
Forearm Plank
Forearms planks work your abs without repetitive movement. Lie on your stomach with your forearms flat on the floor under your shoulders and your toes hip-width apart behind you. In a steady motion, lift your hips, contract your abs and straighten your back. Hold this position for 20 to 30 seconds. You can increase the intensity by doing the plank on your hands with your arms extended.
Hanging Leg Raises
Hanging leg raises are intense ab exercises that are done with a pull-up bar. Jump up and grab the bar with an overhand, shoulder-width grip. Keeping your upper body still, lift your legs up until they at least parallel the floor. Once into this position, hold briefly and then slowly lower your legs. Repeat for 15 to 20 reps.
Side Bends
Side bends target your obliques and they are performed with a dumbbell. Stand with your feet shoulder-width apart and hold the dumbbell in your left hand. In a controlled motion, bend laterally to your left, lowering the weight toward the floor. Slowly come back to upright and repeat. Once you've done 15 to 20 reps, switch sides.
Russian Twists
Russian twists are done with a medicine ball. Stand with your feet shoulder-width apart while holding the ball at arm's reach in front of your chest. Keeping your lower body still, rotate your upper body back and forth as far to your right and left as possible. Aim for 15 to 20 reps total. When doing these, keep your head in line with the ball.
Windshield Wipers
Windshield wipers are performed from a face-up position on the floor. Place your arms out at your sides so your upper body forms a "T" shape and lift your feet parallel the ceiling. Slowly lower your legs to your right as far as possible, then lift them up and lower them to the left. Continue to go back and forth in a steady motion 15 to 20 times.
Rollouts
Rollouts are done with an exercise ball. Kneel on the floor in an upright position with the ball in front of you. You should have a straight line from your shoulders to your knees at this point. After placing your hands shoulder-width apart on the ball, roll it forward on the ground as you drop your hips toward the floor. As you do this, let your forearms move across the top of the ball and make sure to keep your back straight. Once you feel a strong contraction in your abs, slowly return to the start and repeat for 15 to 20 reps.
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