If you want to tone your abs or whittle your spare tire, there are a number of effective ab exercises that don't require you to be in tip-top shape. And in most cases, you don't even need any equipment. Also, the beauty of many ab exercises is that they can be just as effective and manageable for beginners as they are for people who are in great shape.
Bicycle Maneuver
In a study commissioned by the American Council on Exercise, the bicycle exercise was chosen as the most effective abdominal exercise. The council based its conclusion on the fact that the bicycle exercise combined the most constant ab stabilization and body rotation. To perform this exercise, lie down with your back flat on the floor and put your hands beside your head. Bring your knees up to a 45-degree angle and begin a bicycle pedal motion. Touch your right elbow to your left knee and then your left elbow to your right knee. Feel free to start slowly. You can do this exercise at your own pace and speed it up as you gain strength in your abs.
Captain's Chair
This exercise ranked No. 2 on the American Council on Exercise list of most effective ab exercises. It requires using a piece of equipment called a captain's chair, which can usually be found in fitness clubs and sometimes as part of a home gym. Start by holding the hand grips, arms flat on the arm pads, back straight against the back pad, and legs dangling below. Slowly bring your knees upward until your thighs are at a 90-degree angle. Repeat several times.
Exercise Ball Crunches
The American Council on Exercise ranked exercise ball crunches at No. 3 on the list of most effective ab workouts. The website Ask Men also listed exercise ball crunches as a top ab exercise. Many fitness clubs have exercise balls, but you can also buy one for your home. Sit on the ball with your feet flat on the floor. Then lie back until parallel with the floor, with your arms crossed over your chest. Rise up to about a 45-degree angle, return and repeat. You can also do lying leg raises with the ball between your legs.
Plank
This exercise is also called the hover. It ranks No. 4 on the American Council on Exercise list, and the website Abs Exercise Advice calls it one of the best ab exercises. No equipment is necessary to perform planks. Start by lying face down on the floor. Prop your upper body up with your elbows and your toes and try to keep your back as straight as possible. Hold this position, starting with 10 seconds for beginners and gradually increasing your time as you are able. Abs Exercise Advice suggests working all the way up to 3 minutes.
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