Free Ab Exercises

The ab exercises on this page are common exercises used by thousands of people around the world every day. They provide results. Having said this, you need to make sure you use correct form, and continue them on a regular basis.

The number of reps below is purely a guideline. Don't worry if you are unable to do this number to start with. Just try to use this number as a goal. Once you achieve that goal, try adding some resistance just to make it a bit harder.

• Abdominal Crunch
  3 sets of 25 reps
  
  1. Lie on the floor with your legs bent, your feet flat on the floor. If you prefer, you can keep your legs bent at a 90 degree angle so that the bottom of your feet are vertical.
  2. Place your hands on the back of your head, or if you prefer, cross them over your chest.
  3. Lift your shoulder blades off the ground moving your elbows towards your knees. Don't try to lift your whole back - just your shoulder blades.
  4. Squeeze your abs for a second.
  5. Slowly return to the starting position.
  6. Repeat steps 3 - 5 until you've completed the desired number of reps.
• Lying Leg Raise
  3 sets of 25 reps
  1. Sit on a bench, holding the sides firmly.
  2. Extend your legs out straight.
  3. Pull your knees into your chest, squeezing your abs at the same time.
  4. Hold for 2 seconds.
  5. Slowly return to the starting position.
  6. Repeat steps 2 - 5 until you've completed the desired number of reps.
• Hanging Leg Raise
  3 sets of 10-15 reps
  1. Grab an overhead chin-up bar. Your hands should be just wider than your shoulders and your feet should not be touching the floor.
  2. Slowly raise your knees into your abs. Your legs should be locked at a 90 degree angle.
  3. Hold for 1 or 2 seconds while sqeezing your abs.
  4. Slowly return to the starting position.
  5. Repeat steps 1 - 3 until you've completed the desired number of reps.

Privacy Policy