Ab Workouts

In this section I have complied a list of ab workouts that you can do from the comfort of your own home. No equipment will be needed for the workouts in this section.

Abdominal Twist

Starting from a lying position on your back, extend your legs straight up into the air. Then extend your hands outward to your sides at shoulder level. Twist your torso as to move your legs down to the ground toward your right side. Make sure you keep your body stable and bring your feet all the way to the floor. Next, in the same type of motion bring your feet back up into the air and down to the other side of your body. Next, return your legs to the starting position above your body. Repeat this 10 times for 3 sets or at whatever pace you can handle.

Bicycle crunch

Starting from a lying position on your back, bend legs at the knee so that they are at a 90 degree angle. You thighs should be pointing toward the ceiling. Next place your hands either at your ears or behind your head like you would do a normal crunch. Next you want to start pulling yourself up to do a twisting crunch. While doing this you will pump your legs. Here is an example, If I pull myself up to do a twisting crunch to the left side of my body, I will extend my right leg outwards and pull my left leg into the crunch and move my right armpit into my left knee as close as I can get as though I were on a bike. Then I would kick my left leg outwards, pull my right leg in and twist my torso so my left armpit now tries to reach my right knee then repeat.

Bridge crunch

Starting from a lying position on your back, bend your knees and place your feet flat on the floor. Next place your hands behind or on your head and lift your hips off the floor so that you create a straight line from your hips to your shoulders. Next lift your head and upper shoulder off the floor while keeping your feet flat on the floor. Hold this position for 5 seconds and then return to the starting position and then repeat 5-10 times at your own pace. Do this for 3 sets.

Raised leg crunch (aka clam)

Starting from a lying position on your back, bend your knees and hips at right angles. This action will lift your legs into the air as though your thighs were pointing to the sky. Place your hands behind your head with your elbow pointing towards your sides. Next lift your head and shoulders slowly off the ground as if you were performing a basic crunch. The second action is to bring your hips off the floor by crunching your knees towards your chest at the same time. Do this 10 times for 3 sets.

Weight assisted crunch

Using a heavy book or something that you can balance with some weight behind it, lay flat on your back in the basic crunch position. Then place the weight on top of your chest and hold it with your arms against your chest. Next pull your body up as thought you were doing the basic crunch and then lay back down. Do this 10 times for 3 sets.

Russian twist

Starting from a sitting position, place your hands at your stomach and hold them together. Next cross your legs at the ankle and lift your feet about 2 inches off the ground. This will require some balances as you will be only resting on your bottom and your body should form the shape of a V at the waste. While keep your balance, move your hands and torso to one side of your body as though you were twisting your torso. Next, twist your body back to the starting position and then twist to the other side. Repeat 10 times per side and do this for 3 sets.

Side bend crunch

This will require something with some weight like a heavy book. Starting from a standing position, hold the weight in one hand by your side with your arm fully extended. Bend your body sideways to the opposite side forcing you to move the weight up then return to the starting position. Do this 10 times then switch sides and repeat. Do 3 sets on each side of your body.

Oblique V-Crunch

Starting from a lying position on your side with your body fully extended in a straight line, cross your arms across your chest. Begin by lifting your legs together off the floor while keeping them together. Hold this position for 1-2 seconds and then slowly return to the starting position. Repeat this 10 times and then switch sides. Do this for 3 sets.

Lower abdominal crunch

Starting from a lying position on your back, place your hands flat on the ground extending downward towards your legs. Make your arms form a V with each other. Now bring your legs straight up into the air as though they were pointing to the sky. Next force your legs higher into the air lifting your hips just a few inches off the floor then lower your hips back to the starting position. Do this 10 times for 3 sets.

Reverse crunch

Starting from a lying position on your back, bring your head and upper shoulders an inch off the mat. Place your hands behind your head and keep your elbows pointing outwards. Keep your head in line with your body making sure not to bend it towards your chest. Next bend your knees at a 90 degree angle and raise your feet a couple inches off the ground. Next bring your knees towards your head while keeping the rest of your body still. As soon as your knees reach the upper part of your abdomen, flex your abdominals and pause for a few seconds then return to the starting position. Repeat 10 times for 3 sets.

Rollback crunch

Starting from a sitting position, bring your knees to your chest and keep your feet flat on the ground. Next extend your hands parallel to the ground with your fingers reaching out. From this position inhale a breath and then roll your back down towards the floor stopping about 2/3 of the way. From here exhale and then return to the starting position. Repeat 10 times and for 3 sets.

Seated twist

Starting from a sitting position with your knees at a 45 degree angle and your feet flat on the floor, place your hands at your stomach and begin to twist to one side of your body. Make sure you are twisting your torso and not just moving your hands. Return to the starting position and then twist to the other side. Repeat 10 times for 3 sets. If you find this one too easy, hold some weight in your hands while you twist.

Side crunch

Starting from a lying position on your side with your body extended out, keep your legs together and place your top hand onto the side of your head with your elbow pointing to the sky. Next extend the hand on the bottom in front of you and place it stretched out on the ground to balance you. At the same time, life your legs into the air as though you were trying to touch your head. While doing this lift your upper torso towards your feet so that your upper body curs in a smooth arc. Then return to the starting position. Make sure you are keeping your head in stable position and it is not moving. Do this 10 times for 3 sets.

Basic sit up crunch

Starting from a lying position bend your knees at a 90 degree angle keeping your feet on the floor. Next place your hands at the side of your head by the ear. Next pull your body upwards towards your knees, pause then return slowly to the starting position. On the downward motion it is key to do this slowly as your abdominals will work themselves very hard at this point. Do this 10 times for 3 sets.

Toe touch

Starting from a lying position on your back, extend your legs and arms towards the ceiling. Next lift your head and shoulders up slowly. Curl your body upwards attempting to reach as high as possible. Hold for a few seconds and then return to the staring position. Repeat 10 times for 3 sets.

Basic crunch

Starting from a lying position with your knees bent at a 90 degree angle and your feet on the floor, place your hands at the side of your head by the ear. While keep your head in line with your body pull your upper torso just off the ground a few inches and hold. Then return to the starting position. Repeat 10 times for 3 sets.

Twisting crunch

Starting from a lying position with your knees bent at a 90 degree angle and your feet on the floor, place your hands at the side of your head by the ear. Start by slowly curling your right shoulder towards your left knee until your right shoulder blade raises above the floor. Hold this position for 3 seconds while crunching your abs. Slowly return to the starting position and then do this for the other side. Repeat 10 times per side and for 3 sets.

Twisting Windmill

Starting from a lying position, spread your arms out to each side of your body and place them on the ground to stabilize your body. Next lift your legs straight into the air make a 90 degree angle with your legs and torso. Your legs should be pointing to the sky. Slowly move your straight legs towards one side of your body and hold for a few seconds then bring them back to the starting position with them pointing to the sky. Do this for the other side of your body next. Repeat 10 times per side and for 3 sets.