Lie on an exercise mat on your back with the soles of your feet together and your arms over your head, lengthened out. Keeping your back straight on the floor, lift your shoulders off the floor, lift your pelvis off the mat and contract the muscles on your stomach. Bring your hands and knees towards each other to form full body crunch. Hold this position for 1 to 2 seconds and feel the squeeze in your abs. Lower your arms and bring your feet down and come back to starting position. Follow 10 reps.
This exercise tones up your sides, strengthens your core and help to get flat abs. Lie on your back on an exercise mat. Twist your knees, keep your toes on the floor and your arms on your sides. Breathe out, contract your abs and bend your hand to towards your right foot. Make sure that you do not bend your head and neck and they remain in straight position. Return back to starting position. Follow 10 reps on each side.
Planks work on your core from your hips to shoulders to your arms. To do this exercise lie flat on stomach with your arms bent, palms and forearms on the grounds and legs extended with toes tucked in. Contract your core muscles and lift up your torso off the floor, keeping palms, forearms and toes on the floor. This position is same as push up position, ensure that you do not arch your back or hike up your hips. Keep your body aligned in straight line. Maintain this position for 5 to 10 seconds, return back to starting position. Follow 10 reps.
This exercise you target your lower and middle abs. Lie on your back with your legs stretched towards the ceiling and arms on your sides. Lift your upper back off the floor and extend your hands towards your feet. Try for your hand to reach your toes, breathe out contract your abs and crunch up your waist. Make sure your shoulders are off the mat and your lower back is flat on the floor. Follow 2 sets of this exercise with 15 reps.
Lie flat on your back on the mat and pull your abs down, bring your hands under your head and lock your fingers behind your head. Lift your shoulders off the ground and bring your knees towards your chest. Raise your right knee out to the left hand side of your body and twist your torso. Make sure that you move your ribs cage and elbows. Your right knee should touch your left elbow. Switch sides and complete the rep by doing the exercise in with opposite knee and elbow. Follow 2 sets of 15 reps.
Reverse crunches with resistance band works on your lower abs. Lie flat on your back on a mat with your knees bent and arms on your sides. Hold the ends of the band in your hands and keep your band wrapped over your knees. Raise your knees towards your chest, push in your abdominal muscles and let your hips get off the ground. You should feel the tension building up in core, hold this position for 3 to 5 seconds and slowly return back to starting point. Follow 2 sets of 10 reps.
To do this exercise, make sure your use sturdy chairs. This exercise works on your entire body and strengthens your core. This is an advanced level exercise and you must take care follow it slowly and carefully. Place the two chairs with their backs facing one another and stand in between the two chairs. Grip your hands firmly on the either sides and lift your body up. Keep your elbows slightly bent, soulders down, neck relaxed with head and chest lifted. Make sure your abs is tight and bring your knees to your chest. If you find bringing knees to your chest difficult, raise one knee at a time. Follow 3 sets of 15 reps each.
To do this exercise, lie on you back with your arms stretched on sides, palms facing down and legs propped up and toes flexed. Breathe out and swing your to one side in 90 degree angle and bring them down till they reach few inches from the ground. Lift your legs and return back to starting position. Switch over and repeat on the other side. Make sure you control your core muscles to control your lower body and prevent your legs from limping.
Lie face down on the ball with your feet placed on the ball and your body straight. Roll forward until and bring your hands on the floor. Keeping your legs and back straight slowly lift your left leg up by 2 to 3 inches towards the ceiling and hold the position for 3 seconds. Follow 10 reps and switch on to other leg.
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