Tap to Read ➤

Ab Toning Exercises

Ab toning exercises help keep your stomach flat and lose any excess fats around it. Take a look at specific ab exercises for men and women which can be done from the comforts of your home.
Sheetal Mandora Aug 25, 2020
Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
You don't require any fancy equipment to perform these exercises. All you need is an exercise mat and a stability ball. Do these abdominal crunches 3 to 5 times a week. Begin with 2―3 repetitions for the first week, and then increase as your fitness level and comfort.

Bicycle Crunch

  • Place an exercise mat on the floor, and lie on your back.
  • Press your lower back to the floor, and place your hands behind the head.
  • Make sure your elbows are widely spread on the sides and not pointing towards the ceiling.
  • Lift your knees off the floor, and stop at a 45º angle.
  • Now slowly start the bicycle pedal movement with both your feet.
  • When your right knee comes up, touch it with the left elbow; and vice versa.
  • Keep your chin parallel to the floor, and don't strain or pull on your neck.
  • Throughout the exercise, make sure to breathe evenly.

Stability Ball Ab Crunch

  • Place the stability ball on the floor, and sit on it.
  • Plant your feet flat on the floor and carefully, roll yourself back on the ball.
  • Stop when your thighs and torso are parallel to the floor.
  • Press your lower back into the ball to contract your abs.
  • Place your hands behind the head, elbows to the sides, and raise your torso up.
  • Exhale when you come up, inhale when you go back to starting position.
  • Keep your chin pointed towards the ceiling, and don't strain your neck.

Vertical Leg Crunch

  • Place an exercise mat on the floor, and lie on your back.
  • Press your lower back to the floor, and place your hands behind the head.
  • Make sure your elbows are widely spread on the sides and not pointing towards the ceiling.
  • Lift your legs off the floor and raise it towards the ceiling.
  • Contract the abdominal muscles, and lift your shoulder blades off the floor.
  • Keep your chin up, don't strain your neck, and keep your legs raised towards the ceiling.
  • Bring your chest as close to the legs as possible.
  • Exhale when you come up, inhale when you go back to starting position.

Arm Crunch

  • Place an exercise mat on the floor, and lie on your back.
  • Bend your legs at 45º angle, and keep the feet hip-width apart.
  • Stretch both hands over your head, clasp them, and keep the arms close to the ears.

  • Press your lower back into the floor, and contract your abs.
  • Exhale, lift your shoulder blades off the floor, and point your hands towards the ceiling.
  • Inhale, come back down to the starting position, and lower your hands as well.

Reverse Crunch

  • Place an exercise mat on the floor, and lie on your back.
  • Bend your knees, keep them parallel to the floor as your lift your legs off the floor.
  • Place both hands on the sides with palms flat on the floor.
  • Press your lower back into the floor, contract your abs, and lift your hips off the floor.
  • Don't lift the hips too high, just a small movement.
  • Lower the hips to starting position, and repeat.

Oblique Crunch

  • Place an exercise mat on the floor, and lie on your back.
  • Bend your knees and roll onto your left, resting the knees on the floor.
  • Place your hands behind your head. You will be lying on the mat on your side now.
  • Exhale, push your lower back into the floor, and lift yourself slightly off the floor.
  • Hold this position for 2 seconds, and then go back to starting position.
  • As you come back down, inhale, and follow the same steps on the other side.

Sitting 'V' Crunch

  • The reason this workout is called a sitting 'V' is because your body will be held in a 'V' position.
  • Place an exercise mat on the floor, and sit on it while contracting your ab muscles.
  • Lift your legs up, and stop when they reach at a 45º angle.
  • Bring your hands forward keeping them straight, and reach towards your shins.
  • Make sure your hips are planted into the floor to maintain good core posture.
  • Hold your 'V' position for 5―10 seconds or more if you can.
  • Come back to the starting position as slowly as you can.
  • Before you come down towards the floor, and rest on it; hold that position for 3 seconds.
Combine the exercises with a well-balanced and nutritious diet for better results. Also, don't forget to exercise the rest of your body as well to avail all the benefits of working out. Don't strain yourself in the beginning. Just take it as slowly as you can, and increase the repetitions for more positive results.