Abs Excercises | abdominal exercises

Ab workouts - There are numerous ways using which one can flatten up the tummy and tone the tummy muscles. Here we highlight few of the simple and basic exercises that require few minutes from your busy schedule.

The Bicycle exercise targets the rectus abdominis and the waist. It is very important to do these exercises correctly so that you don't strain yourself or lead to any serious injuries.

• Lie face up on the floor and place your fingers behind your head.
• Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
• Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis.

• Lie face-up with the ball resting under your mid/lower back.
• Cross your arms over the chest or place them behind your head.
• Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
• As you curl up, keep the ball stable (i.e., you shouldn't roll).
• Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
• Switch sides, bringing the right elbow towards the left knee.
• Continue alternating sides in a 'pedaling' motion for 12-16 reps.

The vertical leg crunch is another effective move for the rectus abdominis and the waist .

• Lie face up on the floor and extend the legs straight up with knees crossed.
• 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 12-16 reps.

This exercise emphasizes the upper part of the abs.

• Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
• Contract the abs and lift the shoulder blades off the floor.
• Lower and repeat for 12-16 reps.