We all see those models, athletes, and even actors with the most amazing washboard abs that we all envy, many of us wishing we to could have this level of physical fitness. We tell ourselves, “If only I have the time to go to the gym every day.” Or, some say, “I could have those abs if I had the proper equipment. Fact is, most of us can have those abs, but it will require hard work and dedication on your part.
A quick Google search will give you multiple options for abdominal exercises. But you can skip Google. Here are 9 Amazing Ab Exercises, Requiring Little to No Equipment:
Spiderman Plank Crunch
Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.
Bicycle Crunch
Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds. Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.
Dumbbell Curl to Squat to Press
Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Immediately push your hips back and lower your body into a squat, until your thighs are at least parallel to the floor. Stand up and press the dumbbells over your head. That’s 1 rep. Return to the starting position and repeat.
Side Plank
Lie on your left side with your legs straight, and prop up your upper body on your left forearm. Raise your hips so your body forms a straight line from ankles to shoulders, and hold. For an extra challenge, lift your right arm so it’s perpendicular to your body. Perform this exercise for 30 seconds before moving on to the next movement without resting. Repeat for Right Side
Hollow-Body Hold
Lie face-up with your legs straight and your arms extended above your head. Brace your core, and keep your arms and legs together as you lift them about 12 inches off the floor. Your shoulder blades shouldn’t touch the floor. Hold this position. Perform this exercise for 30 seconds before moving on to the next movement without resting.
Vertical Leg 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.
Jackknife
Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position. Do 10 reps.
Leg Circle
Lie on your back with the arms out slightly away from your body with the palms down for balance. Lift the legs above the hips, locking the knees and squeezing the hips together. Draw a circle with the feet as large as you can, aiming to get as high above your body and as low to the ground as possible. You can reverse directions periodically to increase the difficulty. One circle is one repetition.
Hip Thrust
Lie on your back with the knees bent and the feet on the floor about shoulder width apart. Contract your abdominals to pull the torso forward, creating a diagonal line between your knees and shoulders. Hold the position for three seconds then return to your original position. Perform three sets of 10 repetitions each.
You’ve now been armed with multiple abdominal fitness techniques. Grab your Polar FT60 Fitness Heart Rate Monitor and earn those dream abs. No more excuses!