The abdominal muscles are always being worked. Every time you get up out of a chair, place a glass in a cupboard, throw a pass to your friend or get rock salt out of your trunk, you are engaging your abdominal muscles. Exercises for the abs can be done with no equipment or with the use of various fitness tools.
Crunches
Crunches are performed from a lying position on your back. To do this exercise, place your hands on the sides of your head, bend your knees and have your feet flat on the floor. Curl your head and shoulders up by contracting your abs. Hold for a second and lower yourself back down. Perform 15 to 20 reps. You can also do these while lying on a stability ball. Do them the same way, except have your lower back resting on the ball.
Planks
Planks are an isometric ab exercise, which means there is no lengthening or shortening of muscles. To do these, lie on your stomach with your hands directly under your shoulders. Push your body up in the air until your arms are fully extended. Hold for 30 to 60 seconds and then release. When you do this exercise, make sure to keep your abs tight the whole time and do not let your hips drop. If this is too intense for you, place your forearms on the ground.
Side Crunches
Side crunches put more emphasis on the obliques, which are located on the sides of the ribcage. To do side crunches, lie on your back with your knees bent and feet flat on the floor. Lay your legs down on the ground to your left side. Now perform crunches. Do 15 to 20 reps, then switch sides.
Leg Lifts
Leg lifts focus on the lower abs. To do these, lie on your back with your legs straight and your hands placed under your tailbone. This helps take pressure off your lower back. Lift your legs off the floor about 4 inches. This is your starting point. Lift them up together until your hips are bent 90 degrees, lower them back to the starting point and repeat 15 to 20 times. You can make these more intense by wearing ankle weights.
Flutter Kicks
Flutter kicks are a more intense version of leg lifts. To do these, lie on your back and assume the same starting position as you did with leg lifts. Alternate lifting and lowering your legs in a scissor fashion. Do 15 to 20 reps.
Side Rotations
Side rotations are done with a stability ball and a medicine ball. Sit on the stability ball while holding the medicine ball in both hands. Extend the ball straight in front of your body at chest level. Rotate the ball and your upper body all the way to the right, then all the way to the left. Go back and forth 15 to 20 times. When you do these, make sure to keep your back straight and your head in line with the ball the whole time.
Bicycle Manuever
The bicycle maneuver is one of the most efficient ab exercises for muscle building. Lie on your back and place your hands on the sides of your head. Lift your legs up, bend your knees and curl your upper body. Now alternate bringing your opposite elbow to your opposite knee in a bicycle-riding fashion. Do 15 to 20 reps.
Hanging Knee Raises
Hanging knee raises can be done from a pull-up bar or open beam. Grab the bar in a shoulder-width grip. Bring your knees up to your chest by contracting your abs. Lower them back down until your body is straight and repeat 15 to 20 times.
Pull-ins
Abdominal pull-ins also go by the name "jacknifes," and they are done with a stability ball. To do these, place your shins on the ball and your hands on the ground. Lift your body up until it is straight and pull the ball in towards your body by contracting your abs. Your knees should end up by your chest. Roll the ball back out and repeat 15 to 20 times.
Side Bends
Standing side bends are another oblique exercise that is performed with a medicine ball. Grab the ball and hold it straight above your head. Slowly bend at the hips to the right, then all the way back to the left. Alternate back and forth 15 to 20 times. Keep your shoulders, arms and hips all in a straight line the whole time you do this exercise.
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