Stomach Exercises

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10 best abs exercises to tone your tummy

Here is a list of my 10 best abs exercises that will help you gain a flat stomach. These abs exercises are extremely effective in giving you rock hard abs. Included are the basic abdominal crunches and other types of abs exercises that are designed to engage your stomach muscles.

1. Bicycle crunches

Abs crunch

Lie flat on your back on the floor, on an exercise mat, with your lower back touching the ground, feet together and knees bent.
Place your hands behind your head. Lift your head and chest.

 

Bicycle crunch

Lift your right knee bringing it towards your chest and bring your left elbow towards your right knee. Return your right leg to the floor.
Repeat for your left knee and right elbow.

 

You will be slowly maneuvering a bicycle pedal motion with your legs with your opposite elbows meeting the opposite knee.
Remember to breath during the exercise. Do not hold your breath.

2. Plank with exercise ball

Plank with exercise ball

Roll onto the ball over your stomach until your shins are on the ball.

From the press-up position lower yourself onto your elbows to rest your weight on your forearms. Keep your neck straight, in line with your back.

Contract and pull your stomach in. Hold this for 20 – 30 seconds.
Breathe steadily.

You want to build up to 60, then 90 and then 120 seconds over time.

3. Reverse crunch with medicine ball

Reverse crunch with medicine ball

Lie on your back with your hands to the side on the floor. With your feet off the floor, have your knees together and bent at 90 degrees. Place the medicine ball or basketball between your knees keeping your lower back on the floor.

Roll your knees to your chest then return them to the starting position. Breathe in at the start position and exhale as you pull your knees to your chest.

4. Long arm crunch

Lie flat on your back with your feet flat on the floor. This is the same starting position of a normal crunch, only this time you stretch out your arms behind your head, clasping your hands together keeping your arms close to your ears. Lift your shoulders and arms off the floor, curling up keeping your arms in line with your ears. The extension of your arms creates additional weight to your core abs. Lower and repeat.

5. Exercise ball jackknife

Exercise ball jackknife

Roll yourself on your stomach over the exercise ball so that your hands are shoulder length apart on the floor and your shins and feet are resting on the exercise ball.
Keep your arms and back straight pulling your belly button in.
Roll the exercise ball towards your chest raising your hips and rounding your back. Pull the ball until the base of your toes are on the ball. Pause and return to the start position.

6. Exercise ball roll outs

Exercise ball roll out start

 

Kneel before your exercise ball. Place your knees on a mat or towel for comfort. Place your fists and forearms on the ball.

 

Exercise ball roll out finish

 

Keep your back straight and brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body.

Keep your body in a straight line and go as far as you can with perfect form.

Contract your abs and reverse the motion to return to the upright position.

7. Abs crunches

Abs crunch

This should be an exercises listed in anyone's 10 best abs exercises.

Lie flat on the floor keeping your lower back to the floor. Arms behind your head with your fingers behind your ears and bring your knees to a bent position with your feet flat on the floor.

Curling your torso, lift your head off the floor pushing your chin towards the ceiling and not tucking your chin to your chest. Make sure not to pull with your hands. Hold for a second and then slowly return to the beginning position.

8. Side jackknife

side jackknife

Lie on your left side, with your feet together keeping your body in a straight line from your neck to your feet. Place your right hand behind your head. Stretch out your right arm in front of you with your right palm face down on the floor or place your hand on your right waist.

Lift your head and shoulders off the floor and at the same time raise both your left and right feet together off the floor. Hold for a count of one and then lower.

Do 20 on this side. Lie on your right side and repeat.

9. Plank

Plank

Start in a press-up position and then bend your elbows to rest your weight on your forearms. The aim is to keep your body in a straight line from your head to your feet.

Pull your stomach in, sucking in your belly button. Hold this for 20 – 30 seconds.
Breathe steadily.

10. Mountain climber with swiss/exercise ball

With your head facing down, place both of your hands onto the exercise ball. Stretch out your legs so that you are in a press-up position with your hands on the ball and your feet, shoulder length apart on the floor.
Raise your right knee, pulling your knee towards your chest. Hold for a second and then lower to the floor.
Repeat for your left leg.
Do 10 raises on each leg for a set. Do 2 -3 sets at a time with 30 second breaks.

So there you are, my 10 best abs exercises that really work your core. But remember you need to incorporate a healthy diet, cardio or aerobic exercises or any exercise that increases the heart rate and keeps it high for a set period of time to make these abs exercise have an effect on you. And don't forget the motivation to do it all.