Everyone benefits from abdominal exercises, but not every ab exercise will be comfortable or practical for every individual. Weight machines, for example, are not made to fit every body type. Swiss balls are popular tools for core training, but they can break. If one bursts out from under you, a serious injury could occur. Overweight individuals should try seated, floor and standing exercises to gradually increase ab strength in a safe manner.
Knee Raise Crunch
The knee raise crunch is an easy exercise suitable for anyone. You can do knee raise crunches in your kitchen, your office or even on a park bench. The knee raise crunch builds abdominal strength as you curl your upper body forward as you sit. It will be easier to do a seated crunch than a floor crunch because your body does not have to fight against gravity to raise off the floor. To do a knee raise crunch, sit on the edge of a chair or bench and cross your hands on your chest. Then, raise your left knee toward your stomach and bring your head and shoulders down toward your knee. Sit back up straight and then raise your right knee as you crunch your shoulders down again. Your back will round as you crunch.
Floor Crunch
The floor crunch exercise strengthens your abs through a similar movement as the knee raise crunch. The difference is that when you bring your head and shoulders toward your hips your abs have to fight gravity to do so. The floor crunch exercise is performed lying on your back. Your knees are bent and your feet are hip-width apart on the floor. Your arms begin at your sides with your palms face down. Next, curl your back and raise your head and shoulders off the floor. Slide your hands toward your feet as your upper body lifts. Return your upper body slowly to the floor.
Bicep, Butt and Ab Blaster
The bicep, butt and ab blaster exercise is a standing exercise. Standing exercises are harder than seated or lying exercises for the simple fact that you are standing up. Your core muscles have to work to keep you upright and your legs are strengthened, too. This particular ab exercise also strengthens your biceps and glutes. Involving more muscles in an exercise burns more calories while you firm your abs isometrically. Begin this exercise standing up with your feet shoulder-width apart and your arms held in front of you with your elbows bent at right angles. The arms are positioned so that your palms face forward with your hands to the sides of your shoulders. You can hold a water bottle or light dumbbell in each hand if you wish. Then, bend your knees and squat toward the floor while keeping your abs tight and your lower back flat. Do not let your knees go over your toes but instead shift your hips back as you squat. Stand up and press your arms overhead at about a 45-degree angle in front of you.
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