There are three levels of abs exercises: beginner, intermediate and advanced. Exercises for each level of fitness training are given below.
Beginner workout
Before beginning, do a light cardio exercise as a warm-up activity. Do each exercise slowly, focusing on good form.
Crunches
Lie on your back with fingers on the sides of your head or with your hands across your chest. Your feet should be on floor with legs bent. Lift your torso with your hands still behind your neck, crunching your rib cage towards your waist. Hold for two counts and then go back to starting position. Begin with 2 sets of 10 lifts with 20 seconds rest.
Breaths
Take 10 deep breaths.
Hip roll
Lie down on your back with your feet on floor and legs bent. Roll your hips and legs from right side to left. Do 2 sets of 10 slow rolls each side. Have a rest of 20 seconds between sets.
Intermediate
Ab crunch with stability ball
Lie down on the floor with hands on the sides of your head. Place both feet on top of a stability ball. Hook your heels into the ball. Keep the balls tucked close to your body. Now, pull your knees towards your chest while raising your torso and crunching up towards the ball.
Lower back until your shoulder blades touch the floor. Do 2 sets of 10 repetitions with a short break in between.
Abdominal crunch up
Lie down with a medicine ball in your hands and a stability ball in between your feet. Lift your legs up using your lower abs. Contract your lower abs and crunch up with medicine ball. Touch both the balls at top. Now go back to your original lying position and repeat.
Advanced
Standing Side Bends
Stand straight with a medicine ball in your hands, held above your head. Bend around 30 degrees on your left with the ball in your hands. Return to your original position and then bend towards your right side. Do 12-15 slow turns on each side.
For each exercise, try to increase reps performed each week by 2 until you can comfortably do 20 reps of each abdominal exercise.
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