Lie flat on your back with arms extended at your sides, palms facing down. Keep neck in neutral position. Lift your legs straight up if you can and keep them together. If not, make sure your thighs are perpendicular to the ground. Firmly push your lower back into the ground. If you need to, place your hands under your buttocks for support. Inhale, tighten up your abs, and slowly lower your legs until you are about 12 inches off the ground, making sure to keep them together. Pause briefly, exhale, and slowly return to starting position. To make this exercise more challenging, pause for a second on the bottom. To protect your lower back, keep it flat on the ground throughout the exercise. You are working your abs, core, and hip flexors.
Lie on your back with knees bent 90 degrees and lifted off the ground. Crunch up slightly so that your head and shoulders are off the ground. Tighten up your core and alternate moving from side to side in a bicycle motion, running each thigh through your extended arms. Breathe evenly throughout the exercise and keep your core engaged. You are working your abs, core and obliques.
In this exercise, make sure to maintain a perfect balance with the glutes while you do a set of butterfly abs. Lie down on the mat, legs and arms straight. Do a crunch by pulling your knees up to your chest and at the same time extend your arms forward as you crunch up. Do one rep at a time, focusing on your core and abs. Breathe out on the way up and extend without touching your feet or your back to the ground.
Lie flat on your back with legs pointing straight up. Extend your arms straight in front of you. Tighten up your abs, inhale, take your arms straight back, then crunch up, lifting your shoulders off the ground, and bringing your hands between your knees. Pause briefly, exhale, and return. Then repeat it to one side, back to middle and the other side. To make this exercise more challenging, pause longer on top. You are working your abs and obliques.
Lie flat on your back, lightly holding your head with your hands. Rest one foot on the ground and cross the other over your knee. Inhale, tighten your abs, and crunch your towards your knee. Pause on top, exhale, and slowly return to starting position, but do not rest your foot on the ground. To make this exercise more challenging, make sure your elbow and knee touch on each crunch.You are working your abs and core.
Lie flat on your back with legs extended fully and arms extended at your sides with palms facing down. Inhale, tense up your abs, lift one leg up so that your thigh is perpendicular to the ground, crunch, and reach for your toes. Pause briefly, exhale, and return to starting position. Do not let your feet touch the ground as you lower your legs. To make this exercise more challenging, lower your legs slowly. You are working your abs, core, and hip flexors.
Lie flat on the ground with your hands gently holding your head and your knees lifted to a 45 degree angle. Your lower back should be pressed to the ground and abs tensed. Slowly go through a bicycle pedal motion and alternate touching your elbows to the opposite knee as you twist back and forth. Breathe evenly throughout the exercise. To make the move more challenging, pause as each elbow touches the opposite knee. The bicycle crunch is one of the best ab exercises to activate the abdominal muscles. You’re working your abs, core, and obliques.
8. Alternating Straight Leg Lifts
Lie flat on your back with your arms extended at your sides, palms facing down. Lift your legs straight up and keep them together. Tighten your abs, inhale, and slowly alternate lowering each leg as low as you can with knees locked. If you are not flexible enough to straighten out your legs, just make sure your thighs are perpendicular to the ground. Pause briefly, exhale, and return to starting position. You are working your lower abs, core, and hip flexors. To make this exercise more challenging, pause for one second at the bottom.
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