Everyone wants tighter, flatter abs, but a six pack is not the only benefit. Your abs muscles help support and stabilize your entire upper body, and a strong core makes it easier to perform everyday tasks like lifting your kids, doing chores and even just walking around. The added strength and stability also leave you less vulnerable to back injury. Work your abs two to three times per week, for 15 to 20 minutes per session. Always practice good form to prevent injury and maximize results.
Abdominal Hold
The abdominal hold is a static exercise that places a constant strain on your ab muscles. Sit on the edge of a chair and grab the front edge with your hands. Straighten your arms and contract your abs to lift your butt off the chair while bringing your knees toward your chest. Hold as long as you can, lower and repeat.
Trunk Rotations
Trunk rotations work your obliques, which will help narrow your waist from the sides. Sit on the ground with your legs out in front of you, knees slightly bent, feet flat on the floor. Sit up straight, clasp your hands in front of you and twist from side to side, touching the floor with your hands on every rep. To make it harder, do it while holding your legs off the ground. To make it even harder, hold a medicine ball in your hands.
Stability Ball Pikes
Lie on your stomach on a stability ball, and brace yourself with your hands on the ground. Slowly walk your hands forward until only the tops of your feet are still on the ball, keeping your abs taut and your back straight. Contract your abs to roll the ball toward you until your body forms an upside-down V. Slowly roll the ball back out and repeat.
Stability Ball Side Lift
Side lifts work your obliques, and can be done with or without a stability ball, although the ball will force you to keep proper form. Lie on your side and support your upper body on your elbow. Place a stability ball between your calves, then lift the ball off of the ground and hold the position for three breaths. Lower and repeat. If done correctly, your hip should be the only part of your bottom leg that touches the ground.
Ballet Twist
The ballet twist works every ab muscle for a total toning move. Sit on the floor with your legs straight out in front of you, together. Sit up straight and lean back to a 45-degree angle, engaging your abs to hold the position. Bring your hands together over your head, then slowly twist to one side. Reach with your top hand and place your bottom hand on the ground, but do not lean on it. Repeat to the other side, and keep alternating sides for a total of 16 reps.
V-Up Roll-Ups
Lie on your back with your legs together, arms straight out in front of your torso. Roll up and touch your toes, then control the roll back down. As your lower back hits the ground, bring your legs up together and pulse your upper body forward to touch your toes. Continue rolling back down. Repeat for a total of 24 reps.
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