Doing 15 minutes a day of ab exercises can help you have a stronger core and a stomach you don't mind showing off. If you invest in a good yoga mat you can do these exercises on a tile or wood floor; if you have carpeting throughout your house, you may be able to get by by just spreading a towel on the floor.
Accessories
If you prefer to just do ab exercises for a fixed period of time rather than counting how many reps you do, a watch or clock is essential. Listening to a radio or personal MP3 player while working out is a good way to get pumped. But stay focused on the workout --- not the music --- and avoid watching TV.
Exercises
A number of exercises can benefit your abs, according to the "Journal of Strength and Conditioning." Reverse curls --- bring your legs to your chest rather than curling up as you would with a traditional crunch --- have the most lower rectus abdominus activation out of the six common ab exercises reviewed. V-sits, together with reverse curls, are the best at activating your external obliques, the place where love handles appear. Trunk curls and trunk curls with a twist work your upper abdominals.
Other good exercises include "scissors" and "airwalk" exercises; for both, lay on your back. For scissors use your legs as the blades of the scissor, crossing them over and under in an alternating fashion. For airwalk, start with legs fully extended, then "step" your feet one after the other as you trace an arc in the sky. Get ready to feel the burn...
Motivation
You can use several different approaches to motivate yourself to do an at-home ab workout. If you're good at sticking to a schedule, perform the exercises when you wake up in the morning, before you shower. If you're more of a social animal, you can coordinate ab workouts with your partner.
Displaying an image near your desk, your alarm clock or where you store your radio or MP3 player can also be useful. A photo of yourself when you had great abs, or of an athlete with a physique you'd like to emulate, can get you moving on days when you just don't feel like doing crunches.
Goals
Goals help you stay motivated if you suffer setbacks, and help you have confidence in your ability. They will also help you make progress. Set a time- or results-based goal, and lay out a vision of of your reasons for doing an ab workout. For example, exercising 15 minutes per day is a reasonable goal. Whether you'd like to excel in another sport, look great at the pool or be stronger and feel more healthy every day, keeping this intention in mind can help you stick to your plans.
References
- Relative Activity of Abdominal Muscles During Commonly Prescribed Strengthening Exercises. Journal of Strength & Conditioning Research: November 2001
- American Council On Exercise: Motivation
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