From the old-fashioned situp or crunch to Pilates-based moves, exercises to tone and strengthen your abdominals are some of the easiest to do at home because they don't require equipment to be effective. However, it is important to maintain proper form. For best results, combine your ab workout with regular cardiovascular exercise and a healthy, low-fat diet.
Lower Back Press
This is a good beginner's exercise, so if you are new to abdominal workouts, it's a good one to master before moving on to more intense exercises. Lie face up on top of a mat or towel with your knees bent and your feet flat on the floor. There should be a small, natural curve in your lower spine, creating enough space for you to place your fingers between your back and the floor. From this position, tighten your stomach muscles and push your lower back into the floor, hold for five seconds, relax and repeat. Aim for ten repetitions at first, but build up to 25. It is important to keep your head and neck relaxed during this exercise and to breathe deeply throughout.
Knee Tucks
Sit on the floor with your hands on the floor behind you, a little wider than shoulder-width apart for support. Engage your abdominals to lift your feet off the floor, then tuck your knees into your chest and extend them away again. Start with two sets of up to ten tucks and gradually increase your reps as your strength improves. Try not to rush the movement as the slower you perform abdominal exercises, the more muscle fibers you work, and therefore, the better the results.
Ab Crunch
There are many variations on the traditional ab crunch, which involves lying on your back with your knees bent, your fingertips placed on either side of your head and your elbows pointing directly out to the sides. You then contract your stomach muscles to lift your shoulders a few inches off the floor. One variation is the oblique crunch, where you lift your shoulders off the floor then twist your left elbow to your right knee, and then your right elbow to your left knee. Breathe out forcefully as you lift up and breathe in as you return to the start position. A second variation of the ab crunch requires you to bring the soles of your feet together so your knees are point out to the side along the floor, and your legs form a diamond shape. Keep your arms in the same position as for the other crunch exercises, contract your stomach muscles and lift your shoulders off the floor. Hold the crunch for a few seconds before returning to the start. Aim to build up from ten to 20 or 25 repetitions of each of these exercises.
Side Bridge
This is quite an advanced exercise, which works your oblique muscles down the sides of your stomach. Kneel on the floor and lean over to your right, placing your right hand on the floor directly in line with your right shoulder. Extend your left leg out the side then bring your right leg out to meet it so your feet and right arm are supporting your whole body in a side bridge position. Aim to raise your left arm up towards the ceiling, but if it is too difficult to maintain your balance at first, leave your arm along the left side of your body. When you first start doing this exercise, hold the position for one repetition of 10 seconds, and gradually build up to two or three repetitions of a 30-second hold.
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