Having a flat stomach or six-pack abs is a goal of many who work out regularly. To properly tone your abdominal muscles, or stomach area, you need to target certain muscles. There are exercises that require weights or special machines to help achieve these goals. But for those who do not have access to weights, there are workouts to strengthen your abs.
Ab Crunches
To start ab crunches, lie on your back with your knees bent and your hands behind your head. Exhale and lift your upper body toward your knees by bending at the hip. Keep your feet flat on the floor and use your stomach muscles to power your body upward. Hold for 1 second at your knees and slowly return to the floor. Repeat the exercise 10 to 25 times, or as many as you are capable of doing.
Hanging Leg Raises
For hanging leg raises, you need a pull-up bar. Using an overhand grip, with your hands a little more than shoulder-width apart, grab the bar as your body hangs straight. While keeping your upper body steady, lift your legs up and out in front of you, keeping your legs straight. Focus on using your stomach muscles to lift your legs. Hold them in the air for a second and then lower them back to the starting position. Repeat the exercise as many times as you can.
Gut Shredder
Stand in a staggered fighting position with your left leg in front and your right leg behind you. Keep your knees slightly bent with your hands in front of you. Draw your arms inward and thrust your right leg forward as if striking a fighting opponent with your knee. Hold this position for several seconds as you squeeze the muscles in your stomach. Lower your leg back to the starting position. Repeat several times on the same leg. Reverse your position and repeat the exercise with the left leg. Stand close to a wall or chair that you can use in case you lose your balance.
Elbow to Knee
Face a wall and place your right palm flat against it while extending your left arm above your head. Raise your left knee and lower your left arm until they meet. Hold this position for 3 seconds while you flex your stomach muscles. Slowly lower your leg and extend your arm up. Repeat the exercise several times on that side. Switch positions and perform the exercise again with your right arm and leg.
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