The ability to train the abdominal muscles is not limited to those with extensive training experience. A variety of exercises exist for people of all fitness levels. Many of the exercises can be done with little or no equipment in the comfort of your home.
Bent-Knee Situp/Crunches
Crunches are a simple and fundamental abdominal exercise. Lie with your knees bent and your feet flat on the floor. Place your hands behind your head. Brace your core, nod your chin forward and contract your abdominals, curling forward and pulling your shoulder blades off the floor. Hold the position for one to three seconds and slowly lower your shoulders to the floor. Concentrate on using your abdominal muscles to perform the exercise. Do not use your hands to pull yourself up. Repeat for three sets of 10 repetitions.
Prone Plank
The prone plank is an exercise that doesn't require much movement, but still challenges your abdominal muscles. One convenient aspect of the exercise for beginners is that success is measured by how long you can hold the position, not the number of reps. To do the prone plank, assume the pushup position with your hands and feet on the ground. Keep your back straight, brace your core and hold the position as long as possible.
Scissor Kicks
Scissor kicks are an effective way to exercise the abs without requiring considerable training experience. Lie on your back, keep your feet together and hands at your sides. Lift your legs so your heels are approximately 6 inches above the floor. Lift your left leg until it is at a 45-degree angle to the floor and lower your right leg to about 3 inches above the floor. Raise your right leg and lower your left leg so they switch positions. Repeat this movement for as long as you can. Keep breathing throughout the exercise.
Standing Medicine Ball Trunk Twists
Standing twists are an easy and productive way to train the obliques. Stand with your feet hip-width apart and hold a medicine ball in front of your torso. Hold the ball close to your body and just above your navel. Brace your core and twist your torso as far as you can to the left, keeping your feet and head facing forward. Pause briefly and then twist as far as you can to the right. Repeat as many times as you can.
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