Here's a collection of ab exercises that you can do at home at any time, to help build strength of the core and a toned tummy!
If you're after more of a challenge, feel free to add hand weights to some of these exercises to increase the intensity.
Or, If you want to turn this into a full HIIIT session, add some sprints, skipping or jumping leg exercises between every set!
It's important to note that these exercises may not be suitable for everyone, so if you have any injuries or concern remember to see your doctor before any physical activity!
As with all abdominal exercises, remember to contract and engage your core during all exercises for ultimate results :)
1. Planks & variations!
The below 4 exercises are designed for you to hold the position for as long as you can in order to strengthen your core muscles. Remember to contract your abs the entire time! Start by aiming to hold each of these positions for 30 seconds, then rest, and repeat 3 times. You can choose to do all 4 of these 3 times if you like for a serious burn, or you can choose only 1 or 2. It's all up to you and your fitness level!
2. Up/Down Plank
This exercise starts in the standard plank position, and the aim is to lift yourself on to your hands as you can see in the images below, then back down. Up/down is 1 rep! Try 3 sets x 10 reps to begin with!
3. Knee to Elbow (alternating)
With this exercise you want to bring your knee towards the opposite elbow, hold for a few seconds, then return and repeat for the other side. Try 3 sets x 8 each leg
With this exercise the aim is to begin lying flat, then bring your hands and feet toward each other in one motion as shown below. Try 3 sets x 10 reps
This exercise starts with legs at a 90 degree angle. The aim is to take the arms backwards and lower the legs simultaneously using the power of your core. Then return to starting position. This exercise is most effective with a weight In your hands. Try 3 sets x 10 reps
A common and effective core exercise! This is best done with the shoulders off the ground, alternating elbows to knees. Try 3 sets x 20 reps
7. Ab Straight Crunch
This variation of the crunch requires you to only raise until your shoulders have left the ground. Pause, then lower and repeat. Drive your heels into the ground for better stability! Try 3 sets x 10 reps
8. Leg Raise With Reverse Crunch
Here you complete the standard leg raise, keeping your back flat on the floor. At the top, hike the hips off the floor contracting your ab muscles, then lower and repeat. (Not recommended for people with lower back injuries). Try 3 sets x 8 reps