Having toned, flat abs is a common fitness goal. While there are many abdominal exercises from which to choose, sometimes you just want quick and easy ab exercises that will give your abdominals a good, solid workout. Combine a healthy diet with cardio and these quick and easy abs workouts and you will be on your way to having flat, firm, ripped abdominals.
Crunches
Crunches target the upper abdominal muscles and are the 11th most effective abs exercise as determined by a 2001 study led by Peter Francis, Ph.D., at San Diego State University. Lie on your back with your knees bent and your hands behind your head or behind your ears for added intensity. Curl your shoulder blades and torso toward your knees while pulling your belly button toward your spine. Hold the crunch for two to three seconds and release. Repeat for 15 to 20 reps and two to four sets.
Standing Side Bends
Standing side bends primarily work the obliques, but also work the abdominal core and the lower back. Stand with your legs shoulder-width apart, back straight and hands down at your sides. Bend your body to the side, first to the left and then to the right. Keep your body straight, not leaning forward or backward. Complete 15 to 20 reps for two to three sets. Add dumbbells to increase the intensity of the workout.
Reverse Crunch
The reverse crunch is the seventh most effective abs exercise according to Dr. Francis' study conducted by the Biometrics Lab at San Diego State University. Reverse crunches target the hard-to-work lower abdominals. Lie on the floor with your knees bent and your hands behind your head. Bring your knees into your chest, keeping them at a 90-degree angle. Pressing your spine into the floor, contract your abs by lifting your hips off the ground. Lower your hips and repeat. Complete 15 to 20 reps for two to four sets.
Torso Twists
The torso twist is a simple exercise that works the internal and external obliques. Torso twists work the obliques at a different angle than standing side bends. Stand with your legs shoulder width-apart, tighten your abs and place your hands on your hips or shoulders. Twist your body to the left and then to the right, pausing at the end of each rotation. Complete 15 to 20 reps for two to three sets. Add dumbbells or a barbell for more intensity.
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