Ab exercises will not cause fat to disappear in your abdomen. That is called "spot reduction," and it is mythical. What ab exercises will do is strengthen your muscles and offer you a number of benefits, such as improved posture, increased power output and a reduced risk for lower back pain. Ab exercises can be done from different angles with or without resistance.
Step 1
Perform a basic crunch. Lie on your back with your feet flat on the floor and your hands on the sides of your head. Curl your body up and squeeze for a full second. Lower yourself back down and repeat for 15 to 20 reps.
Step 2
Twist with a medicine ball. Sit on the floor with your knees bent and feet flat on the floor. Hold a medicine ball in your hands and lean back until you feel your abs engage. Twist to your right side as far as you can, then twist all the way over to your left side. Continue going back and forth for 15 to 20 reps.
Step 3
Lie on a decline bench and execute incline crunches. Hook your lower shins under the padded supports on the bench. Place your hands on the sides of your head and perform a crunch. Do 15 to 20 reps. To increase the resistance, hold a medicine ball against your chest or straight above you with your arms extended.
Step 4
Complete side bends while holding a dumbbell. Stand with your feet shoulder-width apart and hold the dumbbell in your right hand. Place your left hand behind your head and bend laterally to your right so the dumbbell goes toward the floor. Bend back up to a straight position. Repeat 15 to 20 times and switch sides.
Step 5
Pull your abdomen in while using a balance ball. Place your lower shins on the ball and your hands on the ground directly under your shoulders. Pull the ball in toward your body by contracting your abs. Stop when your knees are close to your chest, then extend your legs back out. Do 15 to 20 reps.
Step 6
Strengthen your abs without any range of motion. Lie on your stomach with your hands under your shoulders and toes curled under your feet. Push your body straight up until your arms are fully extended. Contract your abs and hold this position for 20 to 30 seconds. Maintain a straight line from your shoulders to your heels while you are holding. If this is too intense, perform the exercise on your forearms.
Step 7
Hang from a pull-up bar to do knee raises. Grab the bar with a shoulder-width grip and let your legs hang straight down. Draw your knees up to your chest and squeeze your abs. Straighten your legs back out and repeat 15 to 20 times. Do not let your body swing back and forth while doing these.
Step 8
Fold your body in half to do a jack knife. Lie on your back with your arms straight over your head. Lift your upper body and legs simultaneously and try to touch your hands to your feet. Your body should be in a "V" shape at this point. Lower yourself back down and repeat 15 to 20 times.
Things You'll Need
- Balance ball
- Medicine ball
- Decline bench
- Dumbbell
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