10 Most Effective Ab Workouts

Abdominal exercises target the muscles in and around your stomach, hips and lower back. Some of the best exercises are done with little equipment or just your bodyweight. Aside from the basic sit-up, there are a number of effective exercises that target, tone and strengthen the middle body. It is recommended you spend a minimum of 10 minutes three times a week doing any combination of these exercises.

Abdominal Leg Pull-ins

Sitting on the ground, put your feet and knees together out in front of you. Using your hands to support your weight behind you, slowly bring your knees toward your body and back out again. Do not let your feet touch the ground. Repeat for three sets of 10 to 12 reps each.

Upright Rows

Sit on the ground with your knees and feet slightly elevated off the ground. Clasp your hands together and make big rowing motions from side to side, like you are rowing a boat without your feet touching the ground. Repeat for three sets of 10 to 12 reps each.

Circle Crunches

Lie on the ground with your hands behind your head, bend your knees and keep your feet flat on the ground. Slowly crunch up to your left, move to your right and then back down to the ground. You should move your torso in a circular motion. Alternate between clockwise and counterclockwise. Repeat for three sets of 10 to 12 reps.

Reverse Crunch

Lie on the ground with your knees bent and feet flat on the ground. Outstretch your arms to the side. With your knees and feet together, bring your knees toward your chest and back down without your feet touching the ground. Keep your back flat. Repeat for three sets of 10 to 12 reps each.

Plank

Planks are done on your toes and forearms. Lift your body and support all weight with your toes and forearms. Keep a straight line from your toes to your head and hold this position as long as possible.

Side Plank

This is a similar exercise to the standard plank, except this time you are turned on one side. Rest your body weight on one forearm and the sides of your feet. Hold this position as long as possible and then repeat on the other side.

Plank Leg Lifts

While in a plank position on your toes and forearms, slowly lift your left leg 12 inches toward the ceiling. Put that leg back down and lift your right leg. That is one rep. Do three sets of 10 to 12 reps each.

Upright Twists

Sit on the ground with your knees together and heels slightly elevated off the ground. With your hands in front of you, slowly twist your torso to the left and touch both hands to the ground on the left, next to your hips. Repeat to the right side and touch both hands to the ground on the right side. Do three sets of 10 to 12 reps each.

Twisting Crunches

Lying on the ground with your hands behind your head, bend your knees and keep your feet flat on the ground. Slowly crunch up, reaching your left elbow toward your right knee and then your right elbow toward your left knee. Be sure to flatten your lower back to the ground and push your belly button in toward your spine as you come up. After touching both knees, slowly lower back down and repeat for three sets of 10 to 12 reps.

Twists with Medicine Ball

Lie on your back with your knees bent, feet on the ground and arms outstretched to the side. Put a small medicine ball between your knees and slowly lower both knees to the ground on the left side and then to the right. Repeat for three sets of 10 to 12 reps each.