Easy abdominal exercises can be done anywhere without equipment. If these are new to you or they prove overly challenging, consult a doctor before beginning this or any other exercise program.
The Not-So-Basic Crunch
Crunches have gotten a bad rap in recent years with more focus on functional strength, but with good form, back to the basics is good. Lie on your back with your knees bent, heels off the floor and arms folded across the chest. Let your gaze be toward where the ceiling meets the wall. This ensures proper head and neck alignment. As you lift your upper body, focus on pressing your ribs closer to the hips. Imagine your midsection is an accordion coming together. After you’ve done a set of 25, extend the right leg so that it’s straight in front of you and just three inches off the floor. Do another set of 25 and switch sides. While each leg is extended, anchor the low back for stability.
Walk the Plank
The plank works all muscles that make up your core so that it’s tighter quicker. According to the National Strength and Conditioning Association (NSCA), everyone should master the beginning phases of the plank before progressing. Start by getting in push-up position, then drop to your elbows. If you’re starting out, also drop to your knees. Your body should be a straight line from your head to your knees or toes. Focus on feeling long through the spine, slightly tucking the tailbone. Avoid either sinking through the belly, like a sway-back horse, or pushing your hips in and up like a tent. If you’re on your knees, stay there for 30 seconds and work your way up to one minute. Once you’re able to stay on your toes and elbows, begin walking your feet out-out-in-in, alternating the right and then left side. Build up to being able to do five on each side, holding for a total of 60 seconds.
Obliques, one of the four abdominal muscles, are emphasized any time you use a twisting motion or bend to the side, according to the American College of Medicine (ACSM) Fit Society newsletter. The result of these exercises is a tighter midsection. We can modify both of the above exercises to include oblique work for your waistline. While doing your basic crunch, imagine your ribs and hips are a square and you’re folding the corners diagonally. Keep your focus on twisting through the ribs; avoid simply moving your arm across the body. While doing your crunch with your leg extended, bring your knee in and your opposite shoulder across. Again, imagine your midsection twisting like you’re wringing out a dish rag. While in the plank, shift your weight to one side and roll onto one elbow with your feet stacked heel to toe. Imagine a small candle under your waistline, dip down until you feel the heat, then push your hips back up toward the ceiling. Work up to 10 on each side, keeping the body straight.
National Strength and Conditioning Association (NSCA)-Ounce of Prevention [http://www.nsca-lift.org/Perform/articles/04044.pdf]
ACSM, Fit Society [http://www.acsm.org/AM/Template.cfm?Section=About_ACSM&TEMPLATE;=/CM/ContentDisplay.cfm&CONTENTID;=1274]
