You can get a good abdominal workout with no props except a firm and comfortable surface to lie down on. The exercises listed below will work the muscles in the front (rectus abdominus, the "6-pack" muscle) and sides (obliques) of your abdomen. Begin with about 20 repetitions of each exercise. As you gain strength, increase the repetitions and use more extended positions. Remember to keep your abdomen pulled in and your lower back pressed firmly to the floor.
Crunches
Basic crunches strengthen the upper part of the rectus abdominus. For a basic crunch, lie on your back with your knees bent and your feet on the floor. Lightly support your neck with your hands as you lift your shoulder blades 8 to 10 in. off the floor. Lower, but not all the way, and repeat.
For a greater challenge, point your toes to the ceiling with your knees either bent or straight, and crunch. Or try a reverse crunch: Keep your shoulders flat on the floor, and tighten your abs and glutes to raise your bottom up off the floor in a small movement. Lower slightly and repeat. Reverse crunches strengthen the lower part of the abdominus rectus.
To strengthen and define your oblique muscles, do side crunches. Lie or your right side with your knees bent and your body in a straight line from shoulders to hips to heels. Support your neck lightly with your hands, keep your legs still as you crunch your elbow towards your knee. Repeat on your left side.
Hollow Holds and Rocks
Hollow holds and rocks strengthen the entire length of your rectus abdominus. For the basic hollow position, lie on your back with your arms at your sides. Lift your neck and shoulder blades a few inches off the floor as you raise your straight legs a few inches off the floor, pressing your abdomen in and down to keep your lower back firmly on the floor. Hold that position for 30 seconds. For a greater challenge, raise your arms over your head.
Once you master hollow holds, try hollow rocks. Holding a tight hollow position while adding momentum requires extra effort along the whole length of your rectus abdominus. From the hollow position, set up a rocking motion by lifting your toes a bit higher and leaning your shoulders back correspondingly, and then lift your shoulders and lower your toes. Keep the motion smooth by firmly pressing your back to the floor. You'll find a very small rocking motion with a very extended body more challenging than a large motion. At first, rock for 30 seconds; increase to a minute as you gain strength.
Heel Touches
To tone your rectus abdominus and obliques at the same time, lie on your back in crunch position, but with your feet about shoulder-width apart and your arms at your sides. Raise your shoulder blades off the floor as if to crunch, but reach your right hand out to touch your right heel, and then reach your left hand out to touch your left heel. Continue in the right-left motion without stopping or lowering your shoulders. Each right-left motion makes one repetition. The crunch action works the upper part of your rectus abdominus while the side-to-side motion tones your obliques.
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