Ab Exercises To Do Without Equipment

So you've decided that you want those lean, firm abs that seem to be so coveted in today's society. Strong abdominal muscles --- the rectus abdominus, the transverse abdominus and the internal and external obliques --- do more than just make you attractive when you take off your shirt. These muscles help stabilize your torso, protect your internal organs and provide a counterbalance to the muscles of your back. The good news is that you don't have to purchase an expensive gym membership to get that six-pack you've always wanted.

The Bicycle

This exercise is listed as being the most effective exercise for strengthening your rectus abdominus muscle --- the one that develops that six-pack look --- by the American Council on Exercise. Lie down on your back with your knees bent and the soles of your feet on the floor. Press your lower back into the ground and lift your right knee as if you were trying to touch it to your chest. At the same time, bend your left elbow and try to touch it to your right knee. As you straighten your right leg, bend your left leg and try to touch it with your right elbow. Repeat until exhaustion.

Jack Knives

Lie down on your back with your arms over your head and your legs straight. Lift your arms up while simultaneously lifting your upper body off the ground. Bring your legs up to meet your upper body, forming the shape of a "V," and try to touch your feet with your hands. Perform this exercise using a smooth, fluid movement and continue until exhaustion.

Reverse Crunch

Lie on your back on the floor with your lower back pushed into the floor and your hands beside your head. Cross your legs and bend them at the knee while lifting them up until your shins are parallel to the ground. Contract your abdominal muscles and try to touch your knees to your chest while keeping your shoulders flat on the floor. Repeat until exhaustion.

Abdominal Butt Raises

This exercise begins in a position similar to the pushup position, except you're resting your upper body on your forearms, with your elbows bent and your upper arms directly under your shoulders. Lift your butt toward the ceiling while keeping your knees off the ground. Hold this contraction for a couple of seconds and then return to the starting position. Repeat until exhaustion.