Quick effective Ab workout?
458198
Planks are great for working your core - while on your forearms and knees, clasp your hands together so your forearms make a V. Straighten your legs to balance on your forearms and the balls of your feet. Tighten your buttt and abs and try to maintain a straight line from your shoulders to your heels. Hold for 10 seconds and try to work your way up to 30. Repeat. \n\nBack lifts are also good - lie on your stomach with your hands on your lower back. Raise your chest 3 or 4 inches off the floor while keeping your legs on the floor. Hold for 5 seconds then repeat 10 times at least. \n\nAir Bike - Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth. Remember, don't just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.\n\nAlternate heel touchers - Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel once, and now you've completed 1 repetition. Lie down on the floor. Bend your knees and keep your feet 18-24 inches apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. Alternate touching your right heel and then your left heel. Remember, touching each heel once is one rep!\n\nBent knee Hip raise - This is like the Reverse Crunch but with a longer range of motion. Outstretch your hands to your sides with your knees bent at a 60 degree angle and your feet just off the floor. Using your lower abs, roll your pelvis backward to raise your hips off of the floor. Your knees will be over your chest. Squeeze your abs and then return to the starting position slowly. You can straighten your legs to make it harder or wear ankle weights.\n\nButtt Ups - Begin a pushup position but with your elbows on the ground and resting on your forearms. Your elbows should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips so you end up in a high bridge position. Lower back down slowly to your starting position. Repeat. Don't let your back sag downwards.\n\nCross body crunches - Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Do one side for all your reps, then switch to the other side. Try to bring your shoulder up towards your knee rather than just your elbow.\n\nCrunches - hands over head -This variation makes it tougher than regular crunches. Lie on the floor with your knees bent. Keep your feet flat on the floor. Stretch your arms overhead and cross your palms. Curl your upper body forward and bring your shoulder blades just off the floor. Keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position! Slowly lower down after squeezing your abs tight\n\nCrunches - Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your
194147
the best way to tone in that area is to do 30 mins of cardio at least 3 times a week.  as far as exercises go for abs, do crunches with your legs extended straight up lying flat on the floor.  extend your arms above your head towards the ceiling.  raise your shoulders slowly upward, reaching your arms toward your toes.  do 4 sets of 12 crunches, during each set don't let your shoulders touch the ground.  for thighs lie on the ground with your feet flat on the floor.  raise your hips up and down, tightening your glutes (this will also work your butt).  alternate lifting one leg off the ground, holding it straight out.  also do 4 sets of 12.  if you have any other questions you can e-mail me at emmalee_1633@yahoo.com.  i am a certified personal trainer but i've taken a higher position at the fitness company i work for so i'd be happy to help you :)
65340
I really like planks. Also, a small ab wheel works wonders & you can get a good ab burn in a short time with it.\n\nA plank looks like a pushup, but you balance your upper body on your elbows and keep your feet together up on your toes...hold it as long as you can. You can even shift your weight from the right to left elbow & hit the obliques.
1076672
Seven minute abs....................\n1. crunches- 2.5 min\n2. full body crunches, legs extended- 2.5 min\n3. bicycle, right knee connects with left elbow, left knee connects with right elbow- 2.0 minutes\nit worked for me!!
512327
You are in luck. The best exercises for abdominals don't require machines.  \n\nTry doing regular abdominal crunches..lay down and bend your knees up until your feet are flat against the floor..cross your arms, raise your torso and hold each repetition for a second or two.  Then, lower. Repeat.  Do about 15-20 reps. If this gets too easy for you I would try adding a weight plate across your chest.\n\nThere are other exercises too.  For obliques (sides of around your abs), be in the same position as if you were in a crunch.  Get a dumbell plate or ball.  Hold out in front with your arms fully extended. Lean your torso up a bit and twist from side to side. This is one rep. Do 15-20 reps. \n\nFor lower abs, I would try doing pelvic tilt.  Be in same position as crunch.  Except now, raise your lower body towards your chest.  Lower back. Repeat. Do 15-20 repetitions.\n\nThese exercises are suggestions for toning your stomach.  It should work your abs and stomach. In fact, I do them myself.\n\nHowever, in order to get a flat stomach...you need to do cardio.  Do biking, running, jogging, or even brisk walking 45 minutes 5-6 times a week to get rid of belly fat.  \n\nGood luck.
587260
if you only have time to work out 10 minutes a day you are gonna work out the "core". the "core" is your body. a "core" workout is when you tone the whole body. One of the best "core" workout is going to be the lunge. \n\nstand up straight put one foot forward and act like your taking a knee in a sport, but don't let your knee touch the ground, stand back up and repeat with the other leg.\n\na good ab workout is going to be raised situps. put your feet up on a couch and lie down on the ground. cross your arms over your chest and raise your chest 40 degrees off of the ground. do 20 of those and do 10 pushups and repeat. it works.\n\nbut the best way to lose weight is to run. it is the total work out. it works out your legs, stomache, arms, chest, back, and glutes. running ten minutes will help you alot through out the day. its the most theraputic excersice that there is. it helps get rid of the worries and helps releave stress. it also helps you get toned. if you can run early in the morning like around 5:30. run for 10 to 20 minutes.\n\nsuppliments will help you lose weight but when you take suppliments its best to go on a diet.\n\na good diet is chicken diet. at breakfast eat eggs. eggs help fill you up throughout the day. for lunch have a chicken sandwich with no mayo. dinner have chicken breast with rice or pasta or something along those lines. but have 1 snack between every meal and have desert once a week. its like a reward for being good.
1088224
Only jogging is unfortunately not enough, you'd go to the gym & get professinal help for your ab workout. You'll be told there that you have to jog (or bike, jump with a jumping rope, etc.) before AND after your work out up to 20 minutes. Plus for fast results, you have to visit the gym at least 5 times a week!
770279
Cardio.  the only way to get rid of a belly is cardio.  You can do all the ab exercises in the world and you'll have a nice six pack covered by fat.  If youre serious, do cardio 30 min a day, six days a week.  If youre not so motivated, make sure it's at least 3 times per week.
1140658
the hardest ab exercises are the ones that involve your legs.  Lay down on your back all stretched out and without bending your knees lift your legs to a 45 degree slowly and down.  Do this 100 times and you'll feel the burn! :-)
806410
Try pilates, it was actually developed as a theraputic exercise to help people recovering from injury. It focuses on your core mucsles. And it will give you deadly abs! Good luck!
856480
sit-ups, push ups, running in place, leg lifts, crunches
688220
ab workouts roman chair situps and leg lifts are the best ab developing workouts you can work abs twice a week since they are a slowtwitch muscle fiber and heal faster.  Abs shouldn't be done daily with 100 crunches this and 100 of that abs are not a cardio.  you have to lower your overall bodyfat % to improve your abdomen.  Butt... lying leg curls revers lunges with dumbells and cardio 20-45min a day 3-4times a week.  Hip flexes too for butt.  kind of like doing a bridge on your back and humping the air on top of you flexin the cheeks lol... good for developing sex skills too lol.
315404
For a six-pack you have to vary about 5-7 different kinds of ab workouts. Also do about 300 a day. That will definitely get you fast results.
241576
you have to excercise your abs. do some crunches.
851977
The best ab video I've done is Pilates Abs Workout with Ana Caban.  It really focuses on the abs with very good results (as long as you do it)!\n\nSome other videos that I like are Self Bikini Ready Fast and Self Slim and Sleek Fast.  These both feature Ellen Barrett and are circuit-style workouts.  They have a lot of standing ab work that is different, but effective.
643359
lower your overall bodyfat through cardio 3-4 times a week for 30-45min and a clean diet and then strengthen the ab muscles best ab workouts are roman chair situps and leg lifts.  Only train abs twice a week overtraining only breaks the muscles down.
1134488
If you have fat stored around your abs no matter how much muscle you build underneath it won't show.  You must first lose the extra inches, which can be accomplished by increasing or implementing a cardio workout.  You can start slow, such as walking for 30-40 minutes per day, and add strengthening exercises for your abs.  I recommend doing Pilate ab workouts because they stress the use of your core muscles and tighten your entire ab area.  But remember you must get moving to lose the extra fat around your belly before you will notice the results.  I hope it works for you.