Do you wish that your abs looked just a bit more defined? A sexy washboard stomach is coveted and admired by any sex but most people just don’t have that look. So why not tailor your workouts to target that muscle region? You may not sport a six pack in the end, something that come with good genes and a low percentage of body fat, but you will be more confident about yourself with the added muscle and lowered metabolism. Some of these exercises require equipment while others can be done with nothing but a little effort. Some will also be “easier” to complete while others may take some working up to.
1. Standing Crunch: This is a beginner’s exercise. Stand with your feet about hip-width apart. Bend your knees and bring your shoulders down slightly. Contract your abs and tilt your pelvis forward so that your back is now curved. Return to the original position. Reverse the motion by now tilting the pelvis backwards, sticking your butt out slightly. Return and repeat these motions for several reps.
2. Captain’s Chair: This exercise is great for the “six pack” area and the obliques (the waist). Stand on a chair and grip the handholds. Press your back against the back pad and raise your legs by contracting your abs and lifting your knees towards your chest. You should be careful to keep your back straight and stable. Slowly lower the legs down and repeat the exercise.
3. The Bicycle: Lie face up on the floor with your fingers laced behind your head. Bring the knees in towards the chest and lift the shoulder blades from the floor without pulling on your neck. Straighten the right leg out to around a 45 degree angle while turning the upper body towards the left and bringing the right elbow towards the left knee. Switch sides by bringing the left elbow towards the right knee. Continue in a pedaling fashion for several repetitions.
4. Torso Track: This is a more difficult exercise. Be careful when doing the motions as you can easily hurt your back with this workout technique. Grip the handles of a Torso Track and pull the abs inward. Don’t hold your breath. Exhale and glide forward as far as you can comfortably. If you can feel it in your back you’ve gone too far and should try for a better position. You don’t want to hurt yourself. Once in the correct position, contract the abs to pull your body back. For a more strenuous exercise add tension chords.
5. The Exercise Ball: Lie face up with the ball resting under your mid to lower back. Cross your arms over your chest and place them behind your head. Contract the abdominal muscles to lift your upper body off the ball. You want to pull the bottom of your ribcage towards your hips. Be careful not to roll around on the ball. You want to keep it stable as you do these curling movements. Return to a lying position, slowly stretching the abs, and repeat.
6. The Vertical Leg Crunch: Lie face up on the floor with your legs extended straight up and the knees crossed. Next, contract your abdominal muscles to lift your shoulder blades off the ground. It should feel like you’re pushing your chest towards your feet. Keep your legs in a fixed position and bring your lower body upward. Picture your belly button moving towards your spine at the end of the movement. Lower your body and repeat.
7. Reverse Crunch: Lie on the floor and place your hands on the floor behind your head. Bring your knees towards your chest until they make a 90 degree angle. You feet should be together or crossed. Contract your abdominal muscles to bring your hips off the floor and reach your legs up towards the ceiling. This movement is very small. Make sure to use your abs to lift the hips instead of swimming your legs which creates momentum. Lower and repeat.
8. Long Arm Crunch: Lie on the floor and extend your arms straight up and behind the head with your hands clasped together. Your arms should stay next to your ears. Contract your abs and lift your shoulders off the floor. Lower and repeat.
9. Ball Tap: You will need an exercise ball and a medicine ball for this exercise. Sit on an exercise ball with your abs tight, your spine straight, and your hands behind your head. Contract the abs and lift your right foot up and out to tap the medicine ball you’ve place in front of you. Lower and repeat with the left foot. Do this motion, alternating the right and left side, for several reps.
10. The Ab Rocker: Sit on the Ab Rocker and grab the bars in each hand. Contract your abs and rock forward. Move because of the contraction and not because of momentum. Release and repeat. Do this movement twelve to sixteen times. You may want to do more than one set.
11. Full Vertical Crunch: Lie on your back and extend the legs to the ceiling. Place your hands behind your head and contract your abs to lift your shoulders off the floor while pressing your heels towards the ceiling. This creates a “U” shape with your torso. Lower and repeat.
12. Ball Hip Extension: Lie on the floor with your feet propped on an exercise ball. Tighten the abs and slowly lift your hips up while squeezing your butt muscles until your body makes a straight line. Hold that position for several seconds and release. Repeat the motion several times.
13. Crunch & Reach: Begin this exercise by laying with your body straight over an exercise ball and a light weight (like a medicine ball or small dumbbell) behind you. Your middle back should be on the ball with your hands above your head holding the weight and your feet planted on the floor. Contract your abs to lift and bring the weight over your head. Crunch and twist to the right by contracting your right side. Lower and repeat and then go through the same process for your left side.
14. The Plank on Elbows & Toes: Lie face down resting on your forearms with your palms flat on the floor. Push off of the floor, rise up onto your toes and rest on the elbows. Keep your back straight from your head to your heels. Tilt your pelvis and contract your abs to keep your butt from sticking up in the air. Hold this position for 20 to 60 seconds. Lower and repeat.
15. Knee Tucks: Using an exercise ball, lay down in the same plank position described above (face down, on forearms, palms flat). You want the ball to be under your shins and/or ankles. Finally roll the ball towards your head with your fee by contracting your abs. Return and repeat the motion.
16. Monkey Crunch: You want to hang (like a monkey) from a chin bar with your knees bent at a 90 degree angle. Your hands should be about a foot apart and you want to have an underhand grip. Pull yourself up with your arms and crunch your knees upward simultaneously. When finished your pull up at the bar with your knees pulled up to your chest. Slowly reverse the movement and return to your starting position.
17. Ab Roller: Start on the floor on your hands and knees. Hold an ab roller in your hands and slowly roll it forward, stretching so that your body makes a straight line. You want to roll down as far as you can without touch the floor with your body. Pause when you reach that position and pull yourself back to the starting position using your ab muscles. You want to go slowly. Repeat several times.
18. Alternate Heel Touch: Lie down on the floor face up and bend your knees. Keep your feet between 18 and 24 inches apart and keep you arms straight down at your sides. Contract your abs and crunch up about three to four inches, keeping your lower back flat against the ground and your head in a “neutral position.” Crunch over and touch your right heel using your right hand. Crunch over to the left and touch your left heel with your left hand. Return to the starting position and repeat several times.
19. Leg Lift Side Crunch: Lie on the ground with your legs fully extended, thighs together, and abs engaged. Lift up and place your forearms on the floor with your palms face-down, flat, and facing forwards. From this position, lift your right arm above your head and twist your body towards the left while lifting both of your legs 45 degrees. Return to the original position and repeat with the left side. Do several repetitions and sets.
20. Seated Ab Crunch: This takes a lot of balance. Sit on the edge of a bench. Grip the edge and lean back slightly. Extend your legs away, keeping your heels four to six inches off of the floor. Bend your knees and slowly raise your legs towards your chest, while leaning forward with your upper torso, bringing your chest towards your thighs. Return to the starting position and repeat.
Please remember that some exercises are not suited for everyone. You don’t want to overdo it and hurt yourself so use common sense and protect your muscles from injury. Choose a few of these exercises and see how they work for you. Once you have those mastered try something different. Hopefully you’ll be able to see some workout results soon with these ab exercises.
