The only equipment you need to work on fabulous abs at home is the floor. According to Dr. Len Kravitz, a professor of exercise science at the University of New Mexico, floor exercises are the most powerful way to work the abs. Standing exercises don't engage the muscles as deeply because they don't take full advantage of the weight of the torso and gravity. So grab a mat, clear a little floor space and get started on that six-pack in your home gym.
Crunches
The crunch is the classic. Ab crunches work your upper abs the hardest. Lie on the mat with your knees bent, feet flat on the floor and hands behind your head. Raise your shoulder blades off the floor; these are not sit-ups, which can put stress on your lower back, but they aren't chin and neck thrusts either. Don't engage your neck for crunches; focus on contracting your abs to help pull those shoulder blades off the floor. This will help with the movement and flatten your back at the same time. Exhaling as you go up is another way to deepen the abs contraction. Crunches will not spot-reduce a round tummy -- you have to lose all-over body weight to trim flab in any one area. But they will tone and strengthen the core muscles and can help improve posture, which makes you look slimmer.
Bicycle Crunches
Bicycle crunches are one of the most effective abdominal exercises. They work all parts of the abs and they produce fast and obvious results. Do them lying on the floor, hands behind your head, knees bent and lower legs parallel to the floor. Crunch up, pulling your shoulder blades off the floor. Leave space between your chin and chest so you know you are not using your neck. Extend one leg with your foot flexed as you bring your elbow on that side to the opposite, bent knee. Alternate sides. Try for about 15 controlled reps on each side to work the muscles and do 50 fast reps to get your heart pumping and burn fat. If you exercise to music, don't let the music dictate the tempo of the exercise so you lose focus on your form.
The Plank
Planks work the deep abdominals and the transversus abdominis and are performed with great stillness and focus for maximum benefit. While supporting yourself on curled toes and forearms, contract your abdominals and keep your back flat. Hold the position while you breathe normally. Try to stay stable for a full minute before relaxing the pose. The plank is especially helpful in strengthening the muscle that helps you to expel air from your lungs and to compress your inner organs. Doing planks is like giving your midsection an internal massage. The exercise improves stability, but it may be challenging at first. If you get shaky after a few seconds, try balancing on bent knees and forearms until you build up some strength. Always pull your bellybutton back to your spine and hold that contraction. If your back starts to sag toward the floor, lift your butt up a little, just to realign, and then resume the straight-back position.
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