Ab exercises should be done to target the lower abs, upper abs and obliques. Fancy, high-degree-of-difficulty ab exercises have no place in a beginner's workout program. These take a lot of finesse and challenging body positioning. If you are just starting out, you can get an effective ab workout by executing easier options. Perform 10 to 12 reps until you get comfortable, then work your way up to 15 to 20 reps.
Leg Raises
Perform leg raises from a lying position on your back. Place your hands under your tailbone and lift your legs 3 inches off the floor. Keep your legs straight and lift your legs up another 2 to 3 feet. Lower them back to the 3-inch mark and repeat.
Reverse Crunches
Pull your knees into your chest to do reverse crunches. Lie on your back and place your hands on the ground right by your sides. Lift your legs off the floor and draw your knees into your chest. Hold for a second and extend your legs back out so they are right above the ground. Keep going back and forth.
Twist Crunches
Lie on your back with your feet flat on the floor and your knees bent. Place your hands on the sides of your head and curl your body up in the air. Rotate to your left as you bring your right elbow toward your left knee. Squeeze forcefully and lower yourself down. Crunch up again and this time rotate to your right as you bring your left elbow toward your right knee. Lower yourself back down and keep alternating from side to side.
Side Bends
Hold a dumbbell in your hand to do side bends. Stand with your feet shoulder-width apart and hold the weight in your right hand at your side. Place your left hand on your hip and bend laterally to your right as you lower the weight toward the floor. Bend back up to straight and repeat. Make sure you keep your hips and shoulders in line throughout the entire exercise and switch the weight over to your left hand and do both sides.
Crunches
Perform crunches with the added resistance of a medicine ball. Lie face-up on the ground with your knees bent and feet flat on the floor. Hold a medicine ball straight above you with your arms fully extended. Curl your body up and push the medicine ball toward the ceiling. Squeeze forcefully, lower yourself back down and repeat. If this is too hard, don't use a medicine ball.
Plank Holds
Hold the weight of your body in a fixed position to do planks. Lie on your stomach with your hands directly under your shoulders and your toes curled under your feet. Push yourself up in the air until your arms are fully extended. Contract your abs to form a straight line from your shoulders to your heels. Hold for 20 to 30 seconds and release. Perform this exercise on your forearms to make it even easier.
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