By strengthening your abdominal muscles, you'll support your core and improve your posture. Exercises that engage the six abdominal muscle groups, including the deepest muscles, are most effective in helping you achieve strong, toned abs. A workout of mat-based abdominal exercises targets both your upper and lower abdominal muscles, and you can do the workout at home or at the gym, with no additional equipment.
Vertical Leg Crunch
Lie flat on your back and put your hands behind your head. Pressing your lower back into the floor, extend your legs into the air and cross your ankles, keeping your knees lightly bent. Without straining your neck and keeping your chin up, lift your torso toward your knees. Inhale as you release downward; exhale and contract on the way up.
Reverse Crunch and Crunch Combo
Lie on your back and keep your arms at your sides or place them behind your head. Cross your feet at the ankles and, with your neck and shoulders as relaxed as possible, lift your hips off the ground. Use your abdominal muscles to push your legs towards the ceiling and then bring your hips back down to the floor. This is the reverse crunch which targets your lower abs. Do a set of five to 10 reverse crunches and then switch to traditional crunches or situps to work your upper abs. Inhale as you release downward; exhale and contract on the way up.
Bicycle
Lie flat on your back and put your hands behind your head. Pressing your lower back into the floor, bring your knees toward your torso and begin a rotating pedal motion as if you were riding a bicycle. As you right knee comes up, touch it with your left elbow, and touch your right elbow to your left knee. Continue touching each elbow to each knee in a back and forth motion. Keep your neck and shoulders as relaxed as possible and your breathing steady and even.
Plank
Beloved by Pilates enthusiasts, the plank exercise is an effective way to strengthen your back and abdominal muscles. Lie face-down on a carpet or mat using your forearms to prop you up. Keep your palms flat on the mat. Push yourself up onto your toes while you remain supported by your elbows. Keep your back straight, like a wooden plank. Create a straight line with your body from your head to your heels. Tighten your abdominals to keep your behind from jutting upwards or sagging towards the floor. Try to hold this position for at least 30 seconds. You can do an easier, modified version of the plank by allowing your knees to fall to the mat.
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