How to Strengthen Your Abdominal (Ab) Muscles

Want an easy way to strengthen your abs without straining yourself doing crunches? This only takes about 20 minutes a day.

Instructions

Difficulty: Easy

Things You’ll Need:

• A mat
• Comfortable workout clothes
• About 20 minutes

1. Leg Stretch
   Strengthens your abs & stretches your hip flexors
   
   Lay down on the mat, ab muscles tight, hug your knees to your chest
   
   Lift your head off the mat
   
   While still hugging your right knee, breathe in (through your nose) on a 4 count, and while your breathing out (through your mouth) on a 4 count, extend your left leg (see diagram)
   
   Hold this position for two 8 counts: (Breathe in 2, 3, 4, out, 6, 7, 8, again)
   
   Switch
   
   Repeat 4x on each side
2. Leg Lifts
   Strengthens your abs
   
   Lift yourself onto your elbows
   
   Slowly, on a 4 count (abs tight) bring both your legs up together, Hold for 4 counts
   
   Lower them back down on a 4 count to about an inch off the floor, and hold for 4 counts
   
   Repeat 8x
3. Scissors
   Strengthens your abs
   
   Place your hands under the bottom of your spine.
   
   Lift head and extend legs over hips.
   
   Lower both legs toward floor for 4 counts (breathing in), then lift up for 4 counts (breathing out).
   
   Repeat 8x
4. Windmill
   Strengthens obliques, stretches back and hamstrings
   
   Sit with legs a bit wider than mat, arms out to sides at shoulder height, back straight, abs tight
   
   Twist to the right, so that your left hand touches your right foot
   
   Return to center; twist to the left.
   
   Repeat 4x each side.
5. Sidekick
   Strengthens your abs hips & hamstrings
   
   Lie on your right side, Keeping your hips, and shoulders aligned
   
   Lean on your right elbow and bring legs to the front corner of the mat. Slowly kick your left leg forward as far as you can on a 4 count, then slowly swing it back on an 8 count (count 4 being center aligned with your hips)
   
   Do 8 reps; switch sides and repeat

Tips & Warnings

• Always breathe in through your nose and out through your mouth
• Always keep your ab muscles tight
• Always ask your doctor before beginning any exercise program