Your abdominal muscles work in conjunction with the hips, back, and chest, to form your core. Your core connects your entire body, enabling you to bend, twist, and stand tall. You might want to work your abs to get a killer six-pack, but abdominal exercises will aid in your overall functional fitness, improve balance and stability, and make every movement easier. The Mayo Clinic notes that one of the benefits of ab exercises is that you can do them at home, so grab an exercise mat and work your abs at least two to three times a week from the comfort of your living room.
The Plank
The plank exercise works the muscles of the back and abs, particularly the erector spinae, the transverse abdominus, and the rectus abdominus. To perform the plank, kneel on your exercise mat with the top of your feet flat against the floor. Lean forward and place your elbows on the ground, directly under your shoulders; your forearms and palms should lie flat on the mat. From this position, step one leg backward, then the other so that you are balanced on your toes, your legs fully extended. You should be forming a straight line from the top of your head to your heels. Hold your abs and back tight, keeping your butt from creeping up into the air, or your lower back from caving in. Aim to hold the position for at least 30 to 60 seconds, but if you find the exercise too difficult to perform without compromising form, drop your knees to the ground, and hold the position as a modified plank.
Side Plank
To work your sides, or your oblique muscles, try a side plank. This exercise also engages the hips. Lie on your stomach on your mat. Roll onto your right side, with your legs fully extended. Press your upper body up, and support your weight on your elbow and forearm, your right hand on the mat in a vertical fist. From this position, press up with your feet, lifting your hips off the ground. You should now form a straight line with your body from the center of your forehead all the way down to your feet. Tighten your abs, keeping your body straight, while holding the position for 20 to 45 seconds. Lower yourself to the floor, and roll to your left side to repeat the exercise.
Leg Lift
Lie on your back on your exercise mat with your feet extended, toes pointed, and your hands or a towel under your hips to support your back. Keeping your low back flat against the ground, steadily raise both legs from the hips, keeping your legs straight. The goal is to lift them to a 90-degree angle with your torso, but you should only lift them as far as you are able while maintaining good form. Lower your legs slowly to the floor, and repeat 10 times, or as many times as you comfortably can.
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