Free ab exercise involves no out-of-pocket expense -- you do not need to plunk down any money to buy fitness equipment, gym memberships or ab gadgets you might have seen on a late night infomercial. Not only is this an economically sound way to tighten your midsection, but it is also convenient.
Identification
Body weight exercises give you the ability to work out at any location without having to resort to a gym. This is the main purpose of free ab exercise. All you need is the weight of your body and creativity. This is especially beneficial if you travel often or work from home.
Types
The stomach has two main parts -- the rectus abdominis and the obliques. The rectus abdominis is the larger muscle that runs from the pelvis up to the sternum, and the obliques are on the sides of the stomach. The objective of abs exercises is to work as much of these areas as possible, leading to full abdominal development and preventing one area from becoming stronger than the rest. Exercises like crunches and sit-ups work the upper region; leg raises and reverse crunches work the lower region; and bicycle maneuvers and side crunches work the obliques. All of these exercises require nothing but body weight and they can be done on your living room floor.
Proper Form
Proper execution of your exercises is important to prevent injuries and make favorable progress. For leg raises, lift your legs in the air, hold for a second, slowly lower them back down and stop your heels just short of the floor. This will keep emphasis on your abs throughout the whole movement. When doing an exercise with torso involvement like the crunch, squeeze your abs forcefully for a full second when you move your body forward. As you lower yourself down, keep your shoulders just above the floor to maintain the abdominal contraction. Ab training is about proper form and has nothing to do with the type of equipment you use.
Towels
Towels make good tools for ab exercises. All you need is one or two towels and a slippery floor surface. An obliques peak exercise is performed from a face-down position with your hands on the floor and feet together on one towel. Your starting position is the same position you would be in if you were going to do a push-up. To do the exercise, steadily slide the towel on the floor as you bend your knees and move them toward your right elbow. Extend your legs straight back behind your body and repeat to your left side. Alternate back and forth in a steady motion. As an added bonus, this exercise works your arms, shoulders, back and glutes and elevates your heart rate to increase your caloric expenditure.
Benefits
The abs are part of your body's core, and there are multiple benefits from working this section. MayoClinic.com claims that stronger core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Working your abs also helps stabilize your spine, which can reduce your chances of developing lower back pain.
Tips
Although it might be tempting to work your abs every day, this can lead to overtraining and will not allow your muscles enough time to heal. Take at least one day off in between your workouts for optimal recovery.
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