Beginners’ moves
Front PlankTargets: transverse abdominals
You should begin on the knees and hands and contract the belly and back muscles, drop down to the forearms while extending the legs out behind you, and you should end up resting on the balls of your feet.
The hips should be up, the back should be straight, and relax the neck. Remain in this position for 3 seconds, and then return to the initial position. Repeat the exercise 10 times.
Butterfly Crunch
Targets: rectus abdominus (“six-pack”)
While lying on the back, place the soles close to your body and bend the knees to the side. The hands should be behind the head and the elbows in the same line with the ears.
The back should lie flat on the ground and thus contract the belly muscles, breathe in and curl your chest up a few inches off the floor toward the legs. Lower to return to the initial position. Repeat this exercise 10 times.
Side to Side
Targets: obliques (sides)
Bend the knees while lying on the floor, and the feet should be flat on the floor and the arms by the sides. Breathe in and contract the belly muscles by sliding the right hand toward the right foot.
Keep the head and neck aligned, and the lower back pressed to the floor. Return to the initial position, switch sides and do 15 repetitions.
Intermediate Moves
ScissorsTargets: obliques
Keep the finger behind the head and lie on the floor. Tighten the abs, elevate the left knee and touch it to your right elbow. Return to the initial position, and then lift the right knee and touch it to your left elbow.
Switch sides for 15 reps, in 2 sets, but make sure you are engaging the belly muscles in a smooth motion, but the hands are relaxed in order not to pull on the neck.
Fingers to Toes
Targets: rectus abdominus
The legs should be straight and extended towards the ceiling. The arms should lie by the body, and you should be in a lying position.
Breathe in and tighten the abs as you crunch up from the waist and extend the hands toward the toes. The back should remain flat on the floor. Repeat in 2 sets of 15 reps.
Reverse Crunch with Resistance Bands
Targets: transverse abdominals
Bend the knees while lying on the back, the arms should be by the body, and hold one end of a band in each hand, with the band wrapped around tops of shins. Lift the knees toward your chest until the hips are elevated and leave the floor.
Remain in this position for 3 seconds; then, return to the initial position. Repeat 10 times in 2 sets.
Advanced Moves
Leg SwingsTargets: obliques
Lying on the back with the arms out to sides, legs and feet lifted, breathe in and draw navel in toward spine as you lower legs to left side about 5 inches from the floor. Return to the initial position and do the same on the right. Switch sides 15 times, in 3 sets.
Ball Leg Lift
Targets: transverse abdominals
Lie with the face down on a ball and roll forward until the hands are placed on the floor. In this position, only the tops of the feet should be flat on the ball.
Lift the left leg a few inches towards the ceiling, while keeping the back and right leg straight, hold for 3 seconds, and lower it, Repeat this 10 times, and then do it with the opposite leg. In order to obtain best results, you should add 2 repetitions each week.
Knee-Ups
Targets: rectus abdominus
Brace yourself between the backrests of two sturdy chairs, keep the elbows slightly bent, your shoulders should remain down, and the neck relaxed, while the head and the chest are elevated.
Your abs should be tight, breathe in and slowly bring the knees to your chest, but avoid swinging back and forth. If you find it a bit difficult at the beginning, you can raise one knee at a time. Repeat in 3 sets of 15 reps.
Also here are 5 extra exercises that will help you burn your abdominal fat but of course don’t forget to do cardio exercise at least 3 times per week:
Medicine Ball Swing
Targets: Obliques, abs
You should stand and the legs should be a bit more than shoulder-width apart. Bend the knees a bit and hold a ball in the hands. You should squat, and swing the ball between the legs behind you, and immediately stand and swing it up in front of you and overhead. Repeat it 20 times.
Abdominal Hold
Targets: abs
You should sit tall on the edge of a chair and put the hands on the edge with the fingers pointing toward the knees. Contract the abs and bring the toes 2 to 4 inches off the floor. Lift the buttock off the chair. Remain in this position for 5-10 seconds. Then, lower and repeat for a minute.
The Hundred
Targets: lower abs
While sitting tall on a mat, bend the knees by the chest and the hands should be placed at the sides. Then, lie down and bend the knees, and the palms should be faced down. Breathe in and lift the head and shoulders.
Start pumping the arms 6 inches up and down, reaching with the fingertips. Breathe in for 5 pumps, and breathe out for 5 more. Do 100 pumps. Your lower back should be pressed in towards the ground and the lower belly muscles pulled in towards the spine.
Squat Thrust with Twist
You should stand with the feet wide open, and the arms at shoulder height, in front of you. Starts squatting down, bend the knees 90 degrees, and twist your upper body to the left. Then, switch the side and repeat.
The Cobra
Lie with the face down and the palms near the chest, and raise the head, chest and shoulders off the ground, while pulling the shoulder blades down. Remain thus for 2 seconds and then lower and repeat 8-10 times.
