5 Abdominal Workouts

Most abdominal workouts require the use of equipment like the ones found in gyms. This is one of the factors which hold us back from getting perfectly toned abs. Either you have no time to go to the gym, you live far from the gym, or you don't have enough money to pay for the expensive gym membership. The prices of this equipment are not exactly cheap as well. Nevertheless, there are several other equally effective workouts that you can do without any equipment. You might want to try these exercises:

1. Ab crunches

This is a good starter abs workout. Ab crunches are helpful to shape the upper abdominal area. For best result, do 10-20 repetitions and then continue with next exercise without taking a break.

2. Reverse crunches

This workout involves the lower part of your spine and is particularly helpful in toning the lower part of the abs. Lie flat on your back with your hands on the sides of your body. Fold your knees towards the chest until they are bent to 90 degrees. Contract the abs to pull the hips off the ground. Hold for a second and bring the knees back to the original position. Do this for 10 to 20 times then proceed to the next exercise.

3. Bicycle crunches

This is one of the most effective abdominal workouts out there. Start by lying perfectly flat on your back. You can opt to position your hands beside your head or on your sides. The next step is to raise both of your feet off the floor and pull your knees towards your abs. Straighten your right leg while bending your left knee, and vice versa. Alternatively, you can also extend your legs in the air and move them as if you are riding a bicycle.

4. The plank

This abs workout shapes your ab muscles by sustaining one continuous muscle contraction. Lie on the floor, face down. Support your body with only your forearms, hands, and toes touching the floor. Keep your legs and back completely straight. Direct your sight straight ahead and stay in this position for 30 to 60 seconds. Hold back the urge to bend your body towards the air. For more a challenging exercise, stretch your left and right arms alternately.

5. The mountain climber

Position yourself as if you are going to perform a push-up. Support your entire body on your toes and hands only. Next, pull your right foot forward until your knee reaches the abs. Return the knee back in its initial position and do the similar move with your left foot. Alternate between your right and left feet for 30 to 60 seconds.

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