Lazy exercises for the abdominals, despite being lazy, can be more effective than grunting through endless crunches or Roman chair situps. It should be noted that "lazy" stresses minimal physical exertion and puts a premium on time. The laziest way to develop ripped abs is to cut caloric intake. This doesn't have to mean obsessive calorie-counting. Passing on high-fat and high-sugar foods, especially soft drinks, will go a long way towards shedding the layer of fat covering the abs. In addition to eating less, the laziest, most efficient ways to develop the abs are the plank and the stomach vacuum.
The Plank
Step 1
Set the watch or timer for 30 seconds.
Step 2
Assume the pushup position. Keep your arms straight without locking your elbows; your palms should be flat on the floor, your back should be straight, your feet should be together with only your toes touching the floor. Only your palms and your toes should be touching the floor.
Step 3
Start the timer or stopwatch.
Step 4
Keeping your arms parallel to one another, lower your elbows to the floor. Now, only your palms, elbows, and toes should be in contact with the floor. This is the plank position.
Step 5
Hold the plank postion for 30 seconds. Don't hold your breath -- breathe naturally.
Step 6
Lower your body until your torso and thighs touch the floor. Rest for approximately 10 seconds.
Step 7
Re-set the timer or stopwatch for another 30 seconds.
Step 8
Assume the plank position, again, and hold for 30 seconds.
Step 9
Lower your torso to the floor and assume a sitting position for approximately 60 seconds before standing up.
The Stomach Vacuum
Step 1
Assume the pushup position, keeping your back straight, feet together, and arms straight.
Step 2
Lower your knees to the floor. Keep your arms straight, palms on the floor.
Step 3
Exhale and draw your abdominals in, contracting them as tightly as possible.
Step 4
Visualize trying to draw your navel to your spine.
Step 5
Hold for a count of 10, then release. Don't hold your breath.
Step 6
Repeat two more sets of 10.
Tips and Warnings
- If the standard plank position is too difficult, lower your knees to the floor, keeping your back straight. The stomach vacuum can be performed sitting, standing, or kneeling, which makes it a very lazy exercise.
- Don't hold your breath. Holding your breath may cause a spike in your blood pressure and lead to dizziness.
Things You'll Need
- 1 stopwatch or timer
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