Easy Abdominal Workouts You Can Do Anywhere

Do you have problems with excess fat building up in your belly? This is a common problem for many adults, even those who work out regularly. The key to keeping a flat stomach is to do exercises intended to specifically target your abdominal area. In this article, you'll find a list of some of the easiest and most effective abdominal workouts that you can do just about anywhere, whether you're at home, in the gym or in your office.

Traditional Crunches

1. Lie down on your back on the floor and extend place your hands behind your head.
2. Lift your shoulder blades off of the floor by contracting your abdominal muscles. Don't press your hands on the back of your head to create the crunching motion - only use your fingers for light support.
3. Slowly lower your head back down without setting it on the ground.
4. Continue for as many repetitions as you like.

Bicycles

1. Lie down on your back on the floor and place your hands behind your head.
2. Pull your knees in to your chest and lift your head slightly off of the floor. Do not rest the weight of your head in your hands during this exercise. Instead, use your fingers for light support.
3. Rotate to your left, bringing your right elbow across your body towards your left knee. At the same time, extend your right leg so that it remains up off of the floor.
4. Do the same movement but with the opposite limbs: this time, bring your left elbow towards your right knee and extend your left leg.
5. Keep alternating sides in a continuous pedaling motion for several sets.

(If you want to learn how to exercise without going to the gym, read Beach Body Workouts Without The Gym.)

Abdominal Bicycles

Reverse Crunches

Reverse Crunches

1. Lie down on your back on the floor with your arms resting palms down at your sides.
2. Bring your legs and feet up off the floor by bending your knees at a 90-degree angle. This is the starting position.
3. Contract your lower abdominal muscles to bring your knees in towards your chest. You should lift your hips slightly up off of the floor during this movement.
4. Return to the starting position by slowly relaxing your abs.
5. Continue for as many repetitions as you like.

Corkscrew

1. Lie down on your back on the floor with your arms resting palms down at your sides.
2. Raise your legs straight up in the air so that they are directly over your hips. Keep your knees slightly bent.
3. Contract your lower abdominal muscles to bring your hips up off of the floor slightly. While your hips are raised, turn them towards the right. You should be using your abdominal muscles to create this movement as well.
4. Return to the starting position by slowly relaxing your abs.
5. Bring your hips back up off the floor, this time using your abs to turn your hips to the left side of your body.
6. Return to the starting position by slowly relaxing your abs.
7. Continue for as many repetitions as you like.

(If you need some similar ideas to work those glutes, check out Best Exercises For Glutes Without Going To The Gym.)

Elbow Planks

1. Lie on your stomach on the floor with your legs together and toes pointed down towards the floor.
2. Lift yourself up on your toes by resting on your elbows. Lay your forearms flat on the ground with palms facing down.
3. Hold yourself in the air for as long as you can. Be sure to focus on contracting your abdominal muscles to maintain the proper position.
4. Lower yourself to the ground once you tire.
5. Continue performing repetitions, and work up to being able to hold the plan position for longer over time.

Side Planks

1. Lie on your left side with your legs stacked one on top of the other. Place a rolled up towel between your legs if you need added stability.
2. Lift your body up off the floor by resting on your left forearm, which should be positioned at a perpendicular degree to your torso.
3. Using your abs, lift your hips up so that your body forms a straight line from your shoulder down to your feet.
4. Hold the position for a few seconds then slowly lower yourself back down.
5. Repeat several times on the left side, then switch and repeat while on your right side.
6. Continue for as many repetitions as you like.

Extended Arm Crunches

1. Lie down on your back on the floor and extend your arms straight out behind your head. Clasp your hands together so that they pull in close near your ears.
2. Lift your shoulder blades off of the floor by contracting your abdominal muscles. Keep your arms out straight and try to use them to help support your head and neck.
3. Slowly lower your head back down without setting it on the ground.
4. Continue for as many repetitions as you like.

As an added bonus, these exercises help to strengthen your core, which improves your posture and protects your spine. Now that you have several, simple abdominal exercises to choose from, there's no excuse for ignoring your midsection when you exercise, especially when these exercises can be done just about anywhere.

Sources:

• About
• Men's Health Magazine
• Fitness Magazine