Ab workouts don't need to involve expensive machines, products you see on infomercials or even a set of weights for a home gym. Ab workouts can be absolutely free by using no equipment other than your body weight and things you no doubt already have, such as furniture. Avoid complicated workouts with equipment or extreme, complex exercises. Use simple movements and just a few exercises to keep the workout easy.
Circuit Technique
The circuit technique is an effective way to do an abdominal workout. A circuit ab workout involves three or more ab exercises performed without rest. After you complete a circuit, you can take a short rest before starting another circuit. This technique is challenging for the abdominals and may not be appropriate for beginners. To make a circuit workout easy, add short rests between the exercises. You can start with 30 to 60 seconds and reduce the time gradually as you get stronger. This is an easy way to progress from a beginning to an advanced exerciser.
Supine Reverse Marches
The supine reverse marches is a beginner level exercise that targets the rectus abdominus, transverse abdominus and erector spinae. This includes the front of the abdominals and the lower back muscles. To perform the supine reverse marches, lie on your back. Bend your knees, place your feet on the floor outstretch your arms on the ground at your sides. Stiffen your abs to stabilize your lower back and then lift one leg toward the ceiling with the knee bent until your shin is parallel to the floor. Do not let your lower back change position. Drop the leg back to the floor and repeat the movement with the other leg. Do five to 10 reps for each leg.
Single Leg Stand
The single leg stand is another beginner exercise. To perform this exercise, stand with your feet no greater than three inches apart. Both feet should point straight ahead. Stand up straight with your arms at your sides, your shoulders pulled back and looking straight ahead. Next, raise your right leg up with the knee bent until the thigh is parallel to the floor and the knee makes a right angle. Keep the leg up for 10 to 15 seconds and then repeat with the left leg. Do five to 10 reps per leg.
Abdominal Hold
The abdominal hold is an ab exercise that uses only a chair. To perform the abdominal hold, first sit on the chair. Grasp the edge of the chair with your fingers pointing forward. Bend your knees and squeeze your legs together. Push your arms straight and hold your body aloft. Hold for five to 10 seconds and then relax for a moment back onto the chair. Work up to 60 seconds.
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