A strong core, including strong abs, can help you improve your overall health. When you bend, twist, lift and even stand, your abs engage to help stabilize you through your movements. Fortunately, adding an abdominal routine to your exercise schedule doesn't have to cost a thing. Add simple exercises two to three times a week on non-consecutive days for the best results.
Chair Hold
Sit on the edge of a sturdy chair. Place your hands on the chair next to your hips and grasp the front of the chair with your fingers. Check your posture -- have your shoulders back and your head facing forward. Lift your feet off the floor as you tighten your abs. Press through the heels of your palms and lift your buttocks from the chair so that your hands are holding up the weight of your body. Hold the position for as long as you can. Lower your body, allow several seconds of rest, then repeat the exercise. Continue performing the exercise until you have held yourself in the air for a total of 60 seconds.
Reverse Crunch
Lie on your back on the ground, your hands palm-down on the ground, your knees bent and your feet flat on the floor. Tighten your abs and lift your feet of the ground, hinging your hips and legs upward until your hip and knee joint both form 90-degree angles, your toes pointing toward the ceiling. You will keep these hip and knee angles through the remainder of the movement. Breathe out and roll your pelvis and hips off the floor, bringing your legs toward your head. Reverse the movement and return your legs to the starting position as you breathe in. Repeat the exercise 20 to 25 times.
Toe Touches
Lie on your back on the ground, knees bent with your feet flat on the ground. Place your hands, palms-down on the ground next to your hips. Lift your feet off the floor and hinge your hips upward until your thighs are perpendicular to the ground. Extend your knees until your toes point straight up to the ceiling. Lift your hands and place them on your thighs. Tighten your abs and roll upward, lifting your shoulders and upper back off the ground as you reach your hands up your legs, as though you were to try and touch your toes. At the top of the movement, pause for three seconds, then slowly roll your back and shoulders back to the ground. Repeat the exercise 10 to 15 times.
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