5 Awesome Ab Exercises to Sculpt a Flat Sexy Stomach
Ab Crunches don’t work, doing hundreds of ab crunches also don’t work, doing sit-ups don’t work either… These exercises are one of the biggest time wasters in most people’s exercise programs; they burn hardly any calories and will not get you that flat toned stomach you’ve been wanting for so long.
Fortunately, there are many effective ab exercises you can do at home. I'm going to list 5 awesome ab exercises you can do at home with very little equipment in just a small area of your house. Here are the abs exercises and a sample circuit at the end of this article.
#1 – Side Plank
Many of you have probably heard of this exercise, but probably don’t do it. I know it looks basic and is pretty boring, but it works and has actually been found to work the obliques the hardest out of all the other ab exercises. Here's how to do the side plank.
Lie on your side (on a mat). Lift your body up in a straight line supported on your elbow so your hips are hovering over the floor – but make sure your body is in a straight line down from your shoulders to your feet. Keep your back straight and hips up. Brace your abs as if someone was gonna punch you in the stomach. Breathe normally and hold for up to 60 seconds – Beginner more like 20 seconds. Then swap sides and repeat.
#2 –Stability Ball Plank
This exercise is very similar to the plank done on the floor but is a little more challenging. Place your forearms and elbows on a stability ball and form a plank with your body in a straight line form your elbows on the ball to your feet on the floor. Keep your back straight and hips up. Brace your abs and breathe normally, hold for up to 60 seconds.
#3 – Stability Ball Jacknife
Rollout onto a stability ball until your shins are on the ball and your are in a press up position with your hands on the floor, body in a straight line, arms straight below your shoulders, hips up and abs braced. Then roll your knees in towards your chest and return to the starting position. Repeat for the desired number of repetitions.
Don’t let your back become rounded –brace your abs.
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#4 – Stability Ball Roll Out
For this exercise kneel in fornt of a stability ball with your knees on the floor, hands rested on the stability ball, hands in fists, arms straight. Roll the ball out away from you while at the same time lowering your body towards the floor keeping your body in a straight line until you are resting on your elbows on the ball. Once extended with tension on your abs, hold there for a count of one and roll back
#5 – Mountain Climbers
For this bodyweight ab exercise, start in the top of the push-up position. Brace your abs and pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate - that's why you have to keep your abs braced. Slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions. This is tough for the upper body and abs.
Those are some very effective ab exercises to help you tone, firm and flatten your stomach.
Below are your sample circuits for you to do using three exercises at a time. Do not rest between exercises, but take a one minute rest at the end of the circuit before repeating one more time.
In the first circuit, start with Mountain Climbers for 10 reps, then do the Side Plank for 30 seconds per side, and finish with Stability ball Plank for 30 seconds.
A1. Mountain Climbers x 10
A2. Side Plank 30 sec each side
A3. Stability ball Plank x 30sec
Rest 1 minute, repeat for a total of 3 circuits.
In the second circuit, begin with the Stability Ball Roll Out for 8-12 reps, then do the Side Plank for 45 seconds per side, and complete the circuit with Stability Ball Jacknife for 8-12 reps.
A1. Stability Ball Roll Out x 8-12
A2. Side Plank x 45sec each side
A3. Stability Ball Jackknife x 8-12
Rest 1 minute, repeat for a total of 3 circuits.
These awesome ab exercises will work and sculpt your stomach muscles in a fun, fast and unique way – without the need of a gym membership.
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