Abdominal exercises can be done almost anywhere and you don’t need a gym or a health club.
1. Three versions of the traditional sit – up
Version 1 – with a twist
Lie on your back and anchor your legs under a chair or a bed. Put your hands behind your head.
As you pull yourself into a sit-up, twist twice from side to side so you can feel a tug on your oblique muscles.
Try to do three sets of 20 for best results.
Version 2 with something heavy in your hands
Try to find something in your house that weighs five pounds or more that you can easily hold in both hands while doing a sit up. Sometimes a large rock from outside works, a jar of coins, or if you have small dumbbells – that’s even better.
Anchor your feet again under a chair or a bed. Sit up and then tilt backwards just slightly so your abs are engaged and you can feel the tension.
Take the dumbbell other heavy item and hold it in front of you with your arms bent. Twist from side to side letting the dumbbell or object touch the floor on each side of your body.
You will feel this exercise in your oblique muscles. Try to do either three sets of 15 or one large set of 50 of these for best results.
Version 3 with a “v”
Lie on your back with your arms and legs fully extended. Raise your arms and legs, keeping them straight at the same time until you are in a “v” position. Hold this position for as long as you can and repeat.
This is a fairly difficult exercise so you in the beginning, just aim to do ten in a row. Work your way up to three sets of 20.
Traditional Plank Hold
To do this move just lie on the floor on your stomach and slowly raise yourself so your forearms are supporting you into a straight plank position. Keep your back and butt straight.
Your goal should be to be able to hold this position for one minute, then two minutes eventually.
Five one-minute holds will give you good results.
Walking towel plank
This move will require a little space. Ten feet is perfect and you need a floor space that isn’t carpeted so your towels can slide.
You’ll need four towels total.
Put one towel under each hand and foot and raise yourself into a plank position with your arms straight and your hands and feet supporting you.
Start going to the left by sliding your left hand toward the left and your left foot sliding to the left.
Follow with your right hand and right foot and try to slide five to ten feet across the room and then back. You will be working your entire abdominal area as well as your biceps, triceps, and chest.
Try to do four laps total.
Up and down planks
To this move start in the traditional plank hold from before. All you have to do is raise yourself up and down from the traditional plank to the plank that you do for a pushup.
Keep alternating your hands. This exercise, like the walking towel plank, works all of your ab muscles as well as several of your upper body muscles.
The Bicycle exercise is done exactly the way it sounds.
Lie on your back and put your hands behind your head. It’s important to not bend your elbows into your ears and to keep them straight out just to balance your head during the exercise.
Alternate your legs in a cycling trying to touch your knees to your elbows.
This exercise works your lower abdominal area the most, but still trains your other ab muscles as well.
Try to do four sets of 25 on each leg for best results.
4. Add cardio
Strengthening your ab muscles is very important, but to keep them looking extra lean, make sure you are doing plenty of cardio work too. Burning calories burns fat and will help those muscles show.
For even better results, eat a diet rich in lean proteins, fiber and healthy carbohydrates.