100 Abdominal Exercises

 

 

People often ask us about abdominal exercises, and we have found an easy routine of 100 abdominal exercises for you.  Donít worry, itís not as bad as it sounds!  These are easy exercises and they donít take as long as you might think.  You donít need any special ab exercise equipment to do them, either.

These 100 abdominal exercises work your upper abs, lower abs, and oblique abs, for a complete abdominal workout.

Are you ready to get started?  Here are the exercises.

The first set of exercises work your upper abs, without any special ab exercise equipment.

Traditional Crunch

To begin:  Lie on your back on the floor with your hands positioned behind your head. 

The exercise: Curl the shoulders up and forward until the upper back lifts off the floor.  Contract the ab muscles hard when you lift the shoulders (pretend you are trying to put a dent in the floor with your lower back).  Hold for two seconds before slowly returning to the beginning position.

Repeat ten times.  Rest, then repeat ten more times.

Butterfly Crunch

To begin: Assume the position of a crunch, but with your knees relaxed out to the sides.  The heels of your feet should be touching.

The exercise: Your heels should be firmly together throughout the exercise.  Perform as you would a traditional crunch.  To increase the level of difficulty, move your feet closer toward your bottom.  Hold for two seconds before slowly returning to the beginning position.

Repeat ten times. 

Curl up

To begin:  Lie on your back on the floor with knees bent and arms at your side.

The exercise: Slide your hands toward your feet, raising your head and torso as you do so.  Concentrate on flexing your abdominal muscles as you do so.  Hold for two seconds before slowly returning to the beginning position.

Repeat ten times.

The second set of exercises work your lower abs, without any special ab exercise equipment.

Pelvic Tilt

To begin:  Like on your back with knees bent and feet shoulder width apart.

The exercise: Push the small of your back into the floor by pulling the lower abdominal muscles up and in.  Hold your back flat.  Hold for two seconds before returning to the beginning position. 

Repeat ten times.

Knee Up

To begin:  Lie on your back with your knees bent so that your thighs are perpendicular to the floor and your knees are parallel to the floor.  Your knees are up in the air.

The exercise:  Curl your hips so that your knees come toward your chest.  Contract your abdominal muscle as your bring your knees toward your chest.  Hold for two seconds before returning to the beginning position. 

Repeat ten times.

Rest, then move on to the third and final set of exercises.  You are now more than half way through the set of 100 abdominal exercises.  These exercises work your oblique abdominal muscles.

Oblique Crunch

To begin:  Assume the beginning position for a traditional crunch.  Bend your knees slightly to take the pressure off your lower back.

The exercise:  Curl to one side.  Contract the abdominal muscles.  Hold for two seconds before returning to the beginning position. 

Repeat ten times.  Then curl to the other side.  Repeat ten times.

Cross

To begin: Lie on your back on the floor.  Place your hands behind your head.  Bend your right knee so that your foot is flat on the floor.  Bend the left knee so that your ankle rests on the bent knee.

The exercise:  Aim your right elbow towards your left knee, tightening your abdominal muscles as you do so.  Hold for two seconds before returning to the beginning position. 

Repeat ten times.  Then switch to the other leg and repeat ten times.

Congratulations!  You have just done 100 abdominal exercises, with no special ab exercise equipment.  Now, I donít want to knock ab exercise equipment.  There is some great equipment out there, if you can afford it.  If youíre serious about working out, you should check it out.  To find out what exercise equipment is available and what equipment you like, check out our home fitness equipment review, or visit a gym.  Many gyms will give you a free one-week or three-day pass and they have trainers who will show you how to use the equipment.

Feel free to write to us if you have any questions about the 100 abdominal exercises described here or about other fitness matters.

 

 

More than 100 abdominal exercises on our benefits to exercise page

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