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Time for ANYtime ABS! Anywhere, anyplace, no excuses!

Planks

Are a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This exercise can also build strength for pushups, which requires a level of core strength.

How to:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels.
3. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
4. Hold for 10 to 20 seconds, lower and repeat for 8-12 reps.

Bicycle

This exercise utilizes the rectus abdominis and obliques to develop that “6-pack” and shrink down that waist line!
How To:
1. Lie on the floor and lace your fingers behind your head, knees into the chest. 
2. Lift the shoulder blades off the floor and straighten the left leg out while simultaneously turning the upper body, taking the left elbow towards the right knee.
3. Switch sides, bringing the right elbow towards the left knee.
4. Continue alternating sides in a ‘pedaling’ circular motion for 16 reps (1 rep is to the right and left).

Vertical Leg Crunch

Similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.
How to:
1. Lie on the floor and extend the legs straight up with knees crossed.
2. Place your hands behind the head for support, but avoid pulling on the neck.
3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
4. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
5. Lower and repeat for 1-3 sets of 12-16 reps.

Long arm crunch

Changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs

How to:
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. You can add intensity by holding a light dumbbell if you need more of a challenge.

Finally the Reverse Crunch

Focus on the rectus abdominis. With this move, you’re curling the hips off the floor, so you’ll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.

How to:
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.