Best Abdominal Exercises

1.

 1. Lie face up with arms extended behind head.
2. Lift shoulder blades and legs, feet together, to form a bowl shape.
3. Exhale and pull in abs while pressing lower spine against ground.
4. Inhale, and then exhale, as you shorten the space between bottom ribs and hips by pulling legs to the chest.
5. Repeat five times.

 Pilates has long been revered as a back strengthener and abdominal flattener, and this is where this exercise move originates. The Long Torso Hold targets the transversus abdominis, sometimes called the inner corset of the abdominals. It’s an elastic muscle, so the more you practice pulling it in, the more likely it is to stay in.

2.

 1. Sit with legs together about a foot off the ground, knees slightly bent.
2. Keep palms on ground at sides for balance.
3. Holding feet up, tip knees to left as you rotate torso to right.
4. Return to start, and then repeat in opposite direction to complete one repetition.
5. Do 12 reps.

 If you want to give the illusion of great abs in a short amount of time, work your obliques, or love handles, the target zone of the Diagonal Cancan. Toned obliques can give women an hourglass shape and make men look cut.

3.

 1. Kneel with forearms one on top of the other.
2. Keeping shins as planted as possible, slowly lower hip to the left, allowing the torso to bend right as you sit on the left hip.

 If you want to get rid of those love handles, try the Jeannie. It’s another simple, great abdominal exercise to do that really targets those obliques.

4.

 1. Start in push-up position.
2. Bring left knee toward chest, cross the left leg over right and straighten the left leg.
3. Keeping abs tight, once more, bend knee in and then return to the start position.
4. Do 12 reps, then switch legs and repeat.

 This is a tough one, but it really works. By targeting the inner corset, and the entire mid-section, this abdominal exercise not only forces you to pull in the entire core, but it also works the very important transversus abdominis.

5.

 1. Lie face up with knees bent, shins parallel to ground, arms at sides.
2. Straighten left leg and bring right knee in as you curl shoulders up.
3. Reach forward to clasp hands, palms facing out, behind right thigh.
4. Keeping shoulders off the ground, pulse upper body forward for 12 reps, never allowing the hands to touch the thigh.
5. Release hands and switch legs.
6. Do 12 reps.

 This exercise targets the front of your core and the much sought after six-pack. Further, because it incorporates baby pulses, a method from Pilates, it deeply targets those six-pack muscles.

6.

 1. Lie face up with legs extended on the floor, knees and feet together, toes pointed.
2. Extend arms above your chest, fingers pointed and palms facing feet.
3. Contract your abs so that your lower back touches the floor.
4. Inhale and tuck in chin as you round your spine.
5. Lower arms and slowly roll up, exhaling as your shoulder blades clear the floor.
6. Continue exhaling until you’re sitting up, arms extended in front of you.
7. Take a breath, and on the exhale, slowly lower torso to the floor.

 The Roll Up is another Pilates’ winner. Working the entire core, the move also forces you to pay attention to your breath, another necessary ingredient for a slim body.

7.

 1. Lie on your back and bend your knees toward your chest as far as you comfortably can while keeping hips off the floor.
2. Contract abdominal muscles to lift your hips off the floor and bring knees toward chest.
3. Concentrate on using your abs to lift your pelvis towards your lower rib cage.
4. Try 15 reps at first, eventually adding more.

 By far the biggest complaint by many, the lower abdominal muscles often pooch out. This exercise targets that common complaint while simultaneously working the obliques.

8.

 1. Get into the plank position (a move also used in yoga), arms folded in front so they form a triangular or V shape, and hold the position as you hover over ground.
2. Try to hold for 30 seconds at first, gradually working your way up to two minutes.

 if you only have time to do one abdominal exercise, then do the plank. It has instant slimming results. and it is a good time saver. It targets the entire front of the abdominal wall so that everything pulls up and in.

9.

 1. Do the above plank and hold for 30 seconds.
2. Bring right knee in and quickly touch knee to the floor.
3. Return to starting position and follow with the left knee.
4. Do 12 to 15 reps.

 Modified Plank not only targets the entire abdominal wall but it also works the hard-to-shrink lower belly.

10.

 1. Lie on back with knees bent.
2. Lift your shoulders off the floor, concentrating on moving your ribs towards your hips while pretending a grapefruit is lodged under your chin so you don’t move your head.

 You can adjust this crunch to your fitness level. Make it easier by keeping your hands on your chest or harder by keeping your hands on the sides of the head, but don’t pull on the head. If you’re feeling particularly motivated, you can make the standard crunch even harder by keeping your arms straight out above your head.

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