Following a standard training routine over and over again can lead to burnout and cause you to lose motivation. The goal with exercise is to make it fun, challenging and interesting enough to always keep you on track. If you have grown bored with your current ab routine in particular, use a chair and towel to spice things up. These make good tools, provided you know how to use them.
Roman Chair Situp
A Roman chair situp is often performed with a machine in a gym. You also have the option of using a regular chair. This exercise works the upper part of the rectus abdominis which resides in the center of the stomach. Begin by sitting sideways on the chair with your hands on your hips or arms crossed over your chest. After bracing your feet under a couch, lean backward until your torso is about parallel to the floor. Steadily rise back to an upright position and repeat. You also have the option of having a partner brace your feet.
Reverse Crunches
Reverse crunches target the lower region of the rectus abdominis and you need to make sure you have a sturdy chair for these. Sit on the edge of the chair with your legs extended out in front of you and hands gripping the sides. After leaning back slightly, lift your legs up and pull your knees into your chest. Squeeze your abs for a full second, extend your legs back out and repeat. When extending your legs, keep your heels right above the floor to increase the emphasis on your abs.
Seated Hold
A seated abdominal hold is an isometric exercise. Isometrics involve contracting a muscle without a repetitive shortening and lengthening. Sit on the chair in a regular position with your hands wrapped around the sides. Keeping your body steady, press down with your hands and lift yourself in the air until your arms are fully extended. Your feet should be hovering above the ground at this point. Forcefully contract your abs to maintain this position and hold as long as possible.
Ab Sweep
An ab sweep works the rectus abdominis and obliques which sit on the sides of the ribcage. You need a slippery floor surface to do this exercise. Lie face-up with your arms out to your sides, palms down and heels resting on a towel. After pressing down on the towel, slide your legs as far to one side as possible. Feel your obliques working to do this movement. Slowly move your legs back to center, then to the other side. Continue to alternate back and forth in a controlled motion.
Plank
A chair plank is another isometric exercise that works the abs from a face-down position. Carefully place your hands on the sides of the chair or arm rests and position your feet together behind your body. Fully extend your arms, lift your hips and form a straight line from your shoulders to your heels. Contract your abs forcefully and hold this position until you feel fatigued.
Jackknife
A jackknife works the upper and lower rectus abdominis with the help of a towel. Begin in a pushup position on the floor with your feet resting on the towel. Steadily slide the towel on the floor as you tuck your knees into your chest. Fully extend your legs back to the starting position and repeat.
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