There are ab exercises available for people of all fitness levels, but several fitness experts have rated the following moves the best, from all over the country.
You won’t need any equipment for these moves – just a mat or a comfortable place on the floor.
1. Leg Raises
Lie on your back with your legs straight out. Slowly raise your legs so they are straight in the air and your body is in an L position. Slowly lower your legs, keeping them straight until they are about 2 inches off the ground. Hold this position for thirty seconds and repeat.
For best results, do four sets of 25 reps to make 100.
2. Floor wipers
Start in the same position as you did for the leg raises and slowly lower your legs so they touch the floor on each side of your body. Your legs should stay as straight as possible and be together the whole time. Once your legs touch one end bring them back to the middle and lower to the other side.
You will feel quite the burn in your lower abs and your oblique’s (flat tire region)
Aim to do three sets of 10 on each side for best results.
This move looks the way it sounds. Simply lie on your back and first raise yourself into a half of a sit up and then slowly raise your legs so your body looks like a V. Raise and lower your legs and upper body simultaneously and slowly.
This is a difficult exercise so when you first start, aim to do three sets of 10. Within a week you should be able to raise that number to 20 and so on.
You will strengthen both your abdominal muscles and your lower back.
The Bicycle exercise is often done in Pilates classes and is considered very effective for working your upper and lower abdominal regions.
Start off lying on your back and put your hand behind your head. It’s important to not bend your elbows into your ears. Keep them straight out just to balance your head during the exercise.
Bend your knees and alternate a cycling motion on each leg without touching your feet to your buttocks. Keep your feet straight out.
Try to do four sets of 25 on each leg for best results.
This move has also been used in Pilate’s classes and works your entire core including your lower abdominals, upper and even your lower back.
Once again, lie on your back. This time keep your legs straight. One at a time, take the opposite arm and while slightly sitting up and touch it to the toe of your opposite leg while slightly raising that leg off the ground.
This activity is also very difficult so start off slow by doing three sets of ten on each leg working your way up to 20 then 30 each week.
6. The walking plank hold
This exercise will work both your lower and upper abdominal muscles and will get your heart rate up for an added bonus.
Put your body into a plank hold position, which is basically a push-up position. Be mindful of keeping your back flat, buttocks down, no arched back, etc.
Find an open space in your house where you can move at least 8 feet across.
Starts walking sideways in the plank position, one hand and one foot at a time, without losing your good plank hold form of straight back, no arched back and centered hips.
Try to do this for either a certain amount of time or a certain number of laps depending on how much space you have.
For best results, try to do this for five to seven minutes. If you have a good amount of space of eight feet or more, try to walk back and forth five times each direction.
Experts have said you can do abdominal exercises every day but be sure to alternate moves and keep your body guessing.
For even better results, eat a diet rich in lean proteins, fiber and healthy carbohydrates.