Ab exercises without the hamstring target your stomach muscles without engaging the muscles on the backs of your thighs. Ab exercises are strength-training movements that work out your transverse abdominis and oblique muscles to firm up your tummy and help you get six-pack abs. Healthy adults should do up three sets of 12 repetitions for strength-training exercises.
Standing Leg Extension
The standing leg extension primarily targets your abs and quadriceps. The secondary muscles targeted with this exercise are your erectors, your butt and your inner thighs. Use a resistance band around your ankle to intensify this exercise. Stand next to a chair or table for balance with your feet together to get into the starting position. Transfer your weight to your left foot; lift your right foot out to the right side and return it to the starting position to complete one repetition. Do not rest your right foot on the floor between repetitions. Repeat on the other side to complete your set.
Seated Medicine Ball Trunk Rotations
Seated medicine ball trunk rotations primarily tone your abs and secondarily target your erectors, which run along either side of your spine. Sit on the floor with your legs extended, and hold the medicine ball in front of your chest. To get into the starting position, bend your knees slightly to release your hamstrings. Twist your torso and your head to the right without moving your hips and legs and then twist to the left to complete one repetition.
Front Plank
The front plank primarily targets your erectors and your abs but does not target your hamstrings. Secondary target muscles include your rotator cuff, shoulders, chest and quadriceps, Lie on your stomach with your forehead resting on the floor and feet flexed so your toes are also resting on the floor. Bend your elbows close to your body and place your forearms on the floor palms down. Lift your body off the mat so you are supported by your forearms and your toes. Do not let your spine sag. Hold this position for five to 30 seconds, and gently lower yourself to the floor.
Cobra Pose
The cobra pose only targets your abs, erectors and traps. Lie on your stomach with your forehead resting on the floor. Place your palms on the floor with your thumbs aligned with your nipples and your elbows close to your ribcage. Start to lift your torso off the floor into the cobra pose by first looking up then peeling your shoulders, chest and ribs off the floor. In the final position, your pelvis sits on the floor and your butt, hamstrings and other leg muscles are relaxed. Hold for up to 30 seconds.
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