Anytime ab exercises mean simply one thing -- you can do them any time at any location. This is good news if you are a frequent traveler or want to get your stomach toned up without having to spend money on a gym membership. The only thing is, you still need to be aware of your body mechanics. Poor form with your exercises can lead to muscle imbalances and injuries.
Crunch
The crunch is a basic ab exercise performed from a face-up position on the floor. The upper rectus abdominis is the focal point of this exercise. Place your hands on the sides of your head, bend your knees and place your feet flat on the floor. Keeping your lower body still, lift your head and shoulders off the floor and squeeze your abs forcefully for a full second. Slowly lower yourself back down and repeat. You also have the option of crossing your arms on your chest.
Plank
The plank is sometimes referred to as a bridge. What makes this exercise different from others is that you do not move repetitively. Start in a face-down position on the floor with your hands under your shoulders and feet together. Steadily push yourself off the floor by fully extending your arms. Lift your hips in the air to form a straight line from your heels to your head and forcefully contract your abs to maintain your alignment. You might find it easier to do this exercise on your forearms. Position them flat on the floor with your elbows bent 90 degrees. For a variation, raise one leg in the air behind you.
Reverse Crunch
The reverse crunch shifts the emphasis to your lower abdominal region. Begin in the same starting position as with crunches, except lift your legs in the air and place your arms at your sides. Keeping your head and shoulders flat on the floor, lift your hips and move your knees in close to your chest. Hold this position for a second, move your legs back out and repeat. To increase the challenge, straighten your legs as you lower them down and let your heels hover above the floor.
Crunch Twist
The obliques sit on the sides of the stomach in a diagonal pattern. The crunch twist zeros in on these muscles. Lie on your back with your knees bent, feet flat on the floor and hands on the sides of your head. Steadily lift your torso and twist to your right side. As you do this, move your left elbow toward your right knee. Hold this position for a second, slowly lower yourself back down and repeat on your other side. Alternate back and forth in a steady and controlled motion.
Air Bike
The air bike recruits the entire abdominal area. Begin in a face-up position on the floor with your hands on the sides of your head, legs raised and knees bent 90 degrees. Steadily move your opposite elbow and knee toward each other while extending one leg out. Quickly reverse the motion to target your other side and continue to alternate back and forth.
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