Ab exercises have many complex, complicated variations but there are also simple versions. If you are just beginning ab exercises, it is smart to stick with the basics before moving on to more challenging territory. Regardless of your experience level, the key thing to remember with ab exercises is that you need to execute proper form.
Leg Lifts
Leg lifts focus on the lower ab region and are performed from a face-up position on the floor. Extend your legs out straight and place your hands under your buttocks to take pressure off the lower back. Lift your legs approximately 6 inches off the floor. This is your starting point. Raise them up another 2 to 3 feet, lower them back to the starting point and repeat.
Seated Pull-ins
A seated pull-in is a lower ab exercise that can be done on a workout bench. Sit on the end of the bench with your legs out straight on the floor. Grab the edges of the bench behind your butt, lean back slightly and lift your legs 2 inches off the floor. Draw your knees into your chest as you lean forward. Squeeze your abs forcefully, reverse the movement and repeat.
Supine Bridge
Supine bridges not only work your abs, but they also work your lower back and glutes. Lie on your back with your knees bent and feet flat on the floor. Place your hands by your sides on the floor and lift your hips off the ground as high as possible. Create the movement by contracting your abs. Lower your hips back down and stop just shy of touching the floor. Continue for a set of reps.
Hip Rolls
Hip rolls put emphasis on your obliques. Lie face-up with your knees bent and feet flat on the floor. Lower your legs down to your right as far as possible. Raise them back up and lower them to your left the same way. Go back and forth in a smooth, rolling action.
Forearm Planks
Forearm planks are core stability exercises that are done without motion. Lie on your stomach with your forearms on the ground and parallel to your body. Curl your toes under your feet and place them hip-width apart. Lift your hips up in the air and form a straight line from your shoulders to your heels by contracting your abs. Hold for 30 to 45 seconds.
Crunches
Crunches are basic upper ab exercises for the stomach. Lie on your back with your knees bent and feet flat on the floor. Place your hands on the sides of your head and curl your body up in the air. Squeeze your abs forcefully, lower yourself back down and repeat.
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