1. Machine Crunches (Upper Abs)
Find a crunch machine, and adjust the seat so your navel is in line with the axis of motion on the machine. Select a weight that allows for 12-20 reps.
2. Twisting Floor Crunches (Obliques)
Lie on the floor with your legs bent at 45-degrees and your feet at shoulder-width flat on the floor. With one hand behind your head and your elbow pointed outward, place your other arm perpendicular to your body on the floor. Keep your eyes on the ceiling above you, and contract your abs until your stomach is completely flexed. As you come up, slowly twist your outstretched elbow toward the opposite knee. Concentrate on keeping your hips flat on the floor. Slowly return to the starting position, but be sure to keep your abs contracted throughout. Switch arms and repeat on the other side.
3. Lying Leg Lifts (Lower Abs)
Use the same position as crunches. Lying flat on your back, lift your legs six to 12 inches off of the ground. Perform repeatedly until you feel the burn in your lower abs. If you place your hand under your buttocks when performing lying leg lifts, it adds leverage and reduces the strain on your lower back and abs. If you're a beginner, try it this way.
4. Bike Indoors (Complete Abs)
Lie down on the floor. Hold the back of your head with both hands (just like in a regular crunch), and raise both legs slightly off the floor. Bring one knee and the opposite elbow as close together as possible, switch sides, and repeat in a cycling motion.
5. Walk the Plank
Stretch yourself face down on a mat. Clasp your hands together, and raise yourself so you're suspended over the mat with the tips of your feet at one end and your clasped hands at the other. Place both forearms on the floor with your clasped hands directly below your head. Keep your eyes downwards to avoid straining your neck. Keep your back straight and breathe regularly. Within 10-15 seconds, you'll feel your abdominals straining. Within 30-45 seconds, it will be hard to maintain your position. One minute means that you've worked your abs exceptionally well. Don't over do it, though. Like any other muscle group, work the abs to failure, but never beyond.
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