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These ab exercises are easy and effective ways to work your core. You can do them on their own for a quick workout routine, or add them into a longer exercise session.
From crunches to planks, core workouts are an important part of any exercise regimen. After all, having a strong core helps improve posture and reduces risk for back pain.
It can even improve endurance when running and help prevent injury when weight lifting.
I usually include these ab exercises as part of my Full Body Cardio Workout, but if you’re short on time you can absolutely do them on their own. Just be sure to do a few warm up and cool down stretches beforehand!
The Workout
As mentioned above, you can weave these exercises into a longer, full-body routine, or use them on their own for an abs-focused workout.
Crunches
Crunches – Lie on carpet or exercise mat with feet flat on the ground and knees bent. Place your hands behind your ears while being careful not to pull on your neck.
Curl your shoulders off of the floor while pushing your lower back down into the floor. When you raise your shoulders as high as you can go, squeeze your abdominal muscles and then slowly lower back down.
Repeat for 3 sets of 25.
Alternating Heel Touchers
Alternating Heel Touchers – Lie on carpet or an exercise mat with knees bent and feet flat about shoulder width apart. Extend your arms and bring your abs in for a crunch.
While you are holding your crunch, reach your hands for the insides of your feet and repeat with the other foot.
Repeat this motion for 4 sets of 10 reps.
Bicycle Crunches
Bicycle Crunches – Hold a crunch position and bring your left arm to your right knee, then switch in a pedaling motion to crunch your right arm to left knee.
Repeat for 2 sets of 30 reps.
Crab Toe Touches
Crab Toe Touches — Sit with your knees bent and hands behind you. Fingers can be pointed in or to the outside.
Raise your hips until your body is parallel to the floor in a bridge position while squeezing your abdominal and glute muscles.
While maintaining your bridge position, lift your left leg up and touch your toes with your right hand, then switch and lift your right leg up and touch your toes with your left hand. Continue alternating for 10 reps.
Lying Leg Raise
Lying Leg Raise – Lay on your back with your hands under your lower back or on the side with your legs straight out. Raise your legs while keeping them straight until they are at the 90 degree position and then slow lower back down until you are flat.
Repeat this motion for 5 sets of 10 reps.
Plank
Plank – Starting on your stomach with feet extended, raise your core up while supporting your weight on your forearms and balls of your feet. Try to make a straight line from your head to your toes and hold your core muscles tight.
Hold for as long as you can!
Hip Raises
Hip Raises – Lie on your back with your knees bent and feet flat on the floor. Place your hands to the side of your body. Slowly raise your hips up while pushing your heels down.
Raise until your shoulders to your knees are in a straight line and then hold. Slowly lower down and repeat this motion for 3 sets of 10 reps.
Bird Dogs
Bird Dogs – Get on all fours with your knees directly under your hips. Hold your core tight and keep your spine neutral.
Extend your right arm and left leg straight out until both are parallel with the floor. Lower down and repeat on the other side.
Repeat this motion for 4 sets of 10 reps.
