Best exercises for effective abs

1. BICYCLE
 Lie face up on your mat and place your hands behind your head, lightly
supporting it with your fingers.
 Bring the knees in to the chest and lift the shoulder blades off the floor without
pulling on the neck.
 Rotate to the left, bringing the right elbow towards the left knee as you straighten
the other leg.
 Switch sides, bringing the left elbow towards the right knee.
 Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

2. BALLCRUNCH
 Lie on the ball, positioning it
under the lower back.
 Cross your arms over the chest or
place them behind your head.
 Contract your abs to lift your torso
off the ball, pulling the bottom of
your ribcage down toward your
hips.
 As you curl up, keep the ball
stable (i.e., the ball shouldn't roll).
 Lower back down, getting a
stretch in the abs, and repeat for
1-3 sets of 12-16 reps.

3. VERTICALLEG CRUNCH
 Lie on the floor and extend the legs
straight up with knees crossed.
 Place your hands behind the head
for support, but avoid pulling on the
neck.
 Contract the abs to lift the shoulder
blades off the floor, as though
reaching your chest towards your
feet.
 Keep the legs in a fixed position and
imagine bringing your belly button
towards your spine at the top of the
movement.
 Lower and repeat for 1-3 sets of 12-
16 reps.

4. LONGARM CRUNCH
 Lie on a mat and extend the arms
straight out behind the head with
hands clasped, keeping the arms
next to the ears.
 Contract the abs and lift the shoulder
blades off the floor.
 Keep the arms straight and avoid
straining the neck. If you feel neck
pain, take one hand behind the head
while keeping the other arm
extended.
 Lower and repeat for 1-3 sets of 12-
16 reps.
 You can add intensity by holding a
light dumbbell if you need more of a
challenge.

5. REVERSE CRUNCH
 Lie on the floor and place hands
on the floor or behind the head.
 Bring the knees in towards the
chest until they're bent to 90
degrees, with feet together or
crossed.
 Contract the abs to curl the hips
off the floor, reaching the legs up
towards the ceiling.
 Lower and repeat for 1-3 sets of
12-16 reps.
 It's a very small movement, so try
to use your abs to lift your hips
rather than swinging your legs
and creating momentum.

6. CRUNCH WITH HEELPUSH
 Lie on your back with the knees bent and the hands gently cradling the
head.
 Flex your feet and keep them flexed as your contract the abs, lifting the
shoulder blades off the floor.
 Try not to pull on the neck with your hands, but lightly support your head.
 At the top of the crunch, press your heels into the floor while pressing
your back against the mat and slightly raising the glutes off the floor.
 Lower and repeat for 1-3 sets of 12-16 reps.

7. PLANK ON ELBOWS & TOES
 Lie face down on mat resting on the forearms, palms flat on the floor.
 Push off the floor, raising up onto toes and resting on the elbows.
 Keep your back flat, in a straight line from head to heels.
 Tilt your pelvis and contract your abdominals to prevent your rear end
from sticking up in the air or sagging in the middle.
 Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Best exercises for effective abs

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Best exercises for effective abs