Things You'll Need:
- A large towel or exercise mat
- Comfortable workout clothes
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Step 1
Do the bicycle. The American Council on Exercise called the bicycle the best ab exercise because it uses all of your abdominal muscles, creating a lean, defined torso. Lie back on your towel or mat with your hands behind your head and your knees bent at a 90 degree angle. Tighten your abs by pulling your stomach toward your spine to keep from straining your back and lift your shoulder blades off the ground. Pull your left knee up toward your chest and extend your right leg while bringing your right elbow over to touch your left knee. Reverse the maneuver by bringing your left elbow over to your right knee and extending your left leg. Repeat this cycling motion at least 10 times.
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Step 2
Do leg lifts. Lie flat on your towel or mat with your hands flat against the floor, tucked underneath your buttocks or behind your head, whichever is the most comfortable for you. Keep your legs together and as straight as possible. Use your abs to raise your legs perpendicular to the floor and slowly lower them back down. Before your feet touch the floor, raise your legs again. Repeat this nine times without stopping. On the 10th time, don’t lower your legs all the way, but keep them suspended three to six inches above the floor. Hold them there for at least 10 seconds.
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Step 3
Do crunches. Lie on your towel or mat with your knees bent and your lower back pressed firmly against the floor. Contract your abdominal muscles and raise your upper back and shoulders off the floor. Keep your head in line with your spine and resist the urge to tuck your chin against your chest. Do at least 25 repetitions.
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Step 4
Work your oblique abdominals. Oblique abdominal muscles are the abs on the sides of your torso. To tone them put all your weight on your left leg so your right leg is barely touching the floor and raise your right arm straight above your head. Contract your abs by pretending your navel is glued to your spine. Then bring your right leg up and your right arm down so they meet in the middle and are both parallel to the floor.
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Step 5
Repeat this scissor motion at least 10 times and then repeat using your other arm and leg. You may have to lightly touch something with your free hand to keep your balance. During this exercise be sure to keep your body as still and straight as possible, using your abs to lift your leg. If you try to use your body to thrust your leg upward you could hurt your back. If you are holding something for balance with your free hand and push off the object to get momentum you aren’t working your abs. If you master this exercise and are looking for another challenge, try beginning the scissor motion with your leg already raised at a 40 degree angle. Raise your leg parallel to the floor and return it to a 40 degree angle, never letting your foot touch the ground.
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Step 6
Punch your abs into shape. Stand with your feet three feet apart and your knees bent so you are in a semi-squatting position. Try not to let your knees move past your toes. Keep your torso straight, your abs as tight as possible and your feet firmly planted. With your body facing forward, pretend there is a punching bag on either side of you, just within your peripheral vision. Without turning your head, make smooth, controlled punches across your body at the imaginary punching bags, alternating punches on each side. Continue punching for at least 30 seconds. This process twists your torso back and forth, giving your abs a good workout.
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Step 7
Create your own routine. Set a timer for your desired workout time. Repeat these ab exercises over and over in whatever order you wish until the timer beeps. Start with shorter 15 or 20 minute workouts. Gradually build up to 30 or 45 minute workouts.
