You don't need an expensive gym membership or machines to get a six pack or toned abs. All you need is some focus, determination and a few basic exercises that will work all of the abdominal muscles, from the front, known as the rectus abdominus, to the sides, known as the internal and external obliques, to the transverse abdominus, or the love handle area. A variety of exercises such as abdominal crunches, leg lifts and even walking and hiking can give individuals the set of abs they're looking for.
Abs Crunches
Abdominal crunches are some of the best exercises to help flatten and tone the abdominals. The most common method of performing crunches is to lie on the back, legs bent. Suck in the abdominals toward your backbone, place your hands behind your head and slowly lift the shoulders off the floor, suggests Changing Shape. You should feel your shoulder blades come off the floor. Hold at the top for a second or two and then lower. Repeat this move about 10 times to start, increasing the number of repetitions as you get stronger.
Side Twisters
Side twisting motions work the internal and external oblique muscles, toning and slimming the sides of the abdomen and offering increased definition in this area. Known as oblique twists, side twisters can be done before or following basic abdominal crunches. Lie on the floor on your back, hands behind the head. Lift both shoulders off the mat and then twist the right elbow toward the left knee. Then lower, and repeat the move to the other side, bringing the left elbow toward the right knee. Perform this exercise five to 10 times on each side, always sucking in the abdominals toward the spine as you lift. You can enhance this exercise by bringing the opposite knee toward the elbow at the height of each lift, suggests Full Fitness.
Abdominal Holds
Sit in a chair, palms grasping the front of the chair seat. Pull your butt up toward the edge, feet together, with the fingers pointing in the direction of the knees, states Fitness Magazine. Suck in the abs and then lift your feet off the floor. You may only be able to lift your feet about an inch to start, but just get them off the floor. At the same time, lift your buttocks off the chair seat. Try holding this position for about five seconds, longer if you're able. Lower yourself to the starting position and then try it again. Try to about three repetitions, working your way up to five or more as you feel your abs grow stronger.
Pilates 100
Lie on your back on the floor, arms down by your sides, feet and legs together. Sucking the abs in toward the floor, lift your head and shoulders off the floor while at the same time lifting the legs between 30 and 40 degrees off the floor, or as high as you can, but don't lift them too high. Hold that position and start pumping the hands. The hands can be about 6 inches off the floor, palms facing down. Inhale and count to five, pumping the hands downward five times, one for each count. Then exhale, again pumping the hands for each count of five. Do this, inhaling and exhaling, until you reach 100, states Susan Perry, a Pilates expert with Sweat by Design.
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