Exercise magazines are full of complex ab exercise that require balance balls, Bosu trainers, medicine balls and other equipment. Late-night television is full of infomercials for the latest, greatest piece of exercise equipment guaranteed to tone your abs. But you don't actually need any of this gear; you can get a good ab workout without ever touching a piece of exercise equipment.
Crunches
Crunches work the rectus abdominus. Lay on your back, knees bent and feet either flat on the floor or planted against a wall. Squeeze your ab muscles to lift your shoulders and head slightly off the ground, bringing your ribs down toward your pelvis.
Pelvic Tilts
Pelvic tilts are a gentle version of crunches; like crunches, tilts work the rectus abdominus. To do pelvic tilts, assume a crunch position with your feet flat on the floor. Squeeze your abs to flatten your lower back into the floor. Hold briefly, then relax so that your lower back lifts slightly off the floor, back into its natural, neutral curve.
Glute Bridges
Glute bridges also work your rectus abdominus, placing special emphasis on the lower muscle fibers. Assume the crunch position with your feet flat on the floor. Squeeze your abs to press your lower back into the floor as if you were doing a pelvic tilt. Maintain this contraction as you squeeze your glutes to lift your hips off the floor until your body is in a straight line from shoulders to knees. Lower slowly back to the floor.
Alternating Crunches
Alternating crunches focus the lifting effort on your obliques. Assume the crunch position described above. Instead of bringing your ribs straight down to your pelvis, extend your right arm toward your left knee. Crunch up and to the left until your right arm travels up your left thigh and contacts your left knee. Lower back to the starting position, then repeat on the other side.
Reverse Crunch
Reverse crunches also work the rectus abdominus, but put more stress on the lower part of the muscle where it crosses your pelvis. To do reverse crunches assume the crunch position described above, but extend your legs straight up from the hip. Squeeze your ab muscles to bring your pelvis up toward your ribs. This is a slight motion; your hips should only barely come off the floor.
Planks
Front planks work your rectus abdominus; side planks work your obliques, on either side of your torso. To do a front plank, position yourself facedown on the floor, supporting your weight on your forearms and toes. Squeeze your abs to hold your body straight from head to feet; don't let your hips sag down or lift up.
To do a side plank, support yourself on your side, hips and shoulders stacked vertically, on one bent forearm and the outside of your lower foot. Squeeze your obliques to keep your hips from sagging down or lifting up. Again, your body should be in a straight line from head to feet.
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