5 Simple Ab Exercises to Try at Home

We sometimes make excuses why we don't have time for the gym. I'm going to let you in on a little secret. You don't need the gym to move! You can lay on your floor and complete a series of abs, push-ups, and be on your way! So let's not hide behind our excuses and make each day better than the previous.

Here are 5 simple Ab exercise you can do anytime, anywhere!! (No excuses anymore, friends.)

outdoor ab exercises at Bmorfit

 The Bicycle

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

The Ball Crunch

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

PRO FITNESS TIP:  An exercise ball is an excellent tool to strengthen the abs. It's much more effective than floor crunches because the legs tend to be more involved when you're on the floor. When you're on the ball, the abs do more work.

 The Long Arm Crunch

  1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
  2. Contract the abs and lift the shoulder blades off the floor.
  3. 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.
  4. Lower and repeat for 1-3 sets of 12-16 reps.
  5. You can add intensity by holding a light dumbbell if you need more of a challenge.
Abs are fun with friends (both furry and non-furry). 

Abs are fun with friends (both furry and non-furry). 

The Reverse Crunch

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

Plank

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

Give these core exercises a chance. You can do it (even at home...lying on the living room floor).

In health,
Coach Butts