Don't let lack of money to join a gym or to purchase the latest, trendy ab machine for your home keep you from toning your abs. Abdominal exercises can be done at home and without any equipment.
Torso Rotation Crunch
The torso rotation crunch exercise works your abs with spinal flexion and torso rotation. These two movements involve curling your body to decrease the distance between your pelvis and ribs, and twisting your torso. To perform this exercise, lie face up on the floor. Place your feet hip-width apart against a wall so that your shins are parallel to the floor. Alternatively, you can flex your feet and put your heels onto a couch or dining room chair as long as your knees are at about a 90-degree angle. Hold the back of your head with your hands, but do not interlace your fingers. The elbows are bent and pulled back in line with your shoulders. From there, curl your head and then your shoulders off the floor. Twist to the right and then lie back on the floor. Raise up again and rotate to the left.
Reverse Curl
The reverse curl is a spinal flexion exercise that tightens your lower abs. The reverse curl exercise should not be done with momentum at any point. Do this exercise slowly so your abdominals do the work. To perform a reverse curl, lie on your back with your knees bent and your legs lifted so your shins are parallel to the floor. The knees are above your stomach. Your arms relax at your sides. This is the starting position. Next, squeeze your abs and roll your hips a few inches off the floor. The knees move toward your chest as you lift your hips. Slowly roll your hips back to the floor.
Obliques with a Twist
Perform this exercise by assuming plank position, which forces the abs to contract to hold your spine straight. By twisting your body, your obliques are targeted. The back should not arch at any time because that means the abs have relaxed. Begin this exercise in a plank position with your arms straight and your weight supported on your hands and toes as though you are doing a push-up. Straighten your back and legs. Rotate your hips and knees to the left. Return to center and twist right.
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