Reverse Crunches

In a regular crunch, your upper body is brought towards your legs. In this exercise, you do the opposite. You bring your legs to your chest.

  1. Lay flat on your back, with your knees bent and your feet flat on a flat surface.
  2. Support your butt by placing your hands underneath.
  3. Lift both your legs and feet off the ground, while keeping them bent at 90 degrees.
  4. Flatten your upper body and keep it still.
  5. Bring your knees slowly towards your chest and then return them to their starting position.
  6. Inhale when you raise your knees, and exhale when you return to your starting position.
  7. Aim to do 10-20 repetitions.

Leg Raises

This exercise strengthens your lower abs and also helps to tone up your hips, thighs, and back.

  1. Lay on your back, with your legs straight in front and your arms to your sides.
  2. Exhale as you lift both legs straight up off the floor.
  3. Press your upper body into the floor.
  4. Raise your feet to a vertical position so that your legs point straight up at the ceiling.
  5. After a few seconds of pause, slowly lower your legs to their starting position.
  6. To add an extra challenge, raise your feet a few inches off the floor between repetitions.

Scissor Kicks

The scissor kick is similar to leg raising, but you’ll only move one leg. Your legs will look like they are opening and closing scissors.

  1. Lay on your back, with your legs straight in front and your arms to your sides.
  2. Exhale as you straighten both of your legs to vertical.
  3. Lay your upper body flat against the ground.
  4. While slowly lowering the other leg to the ground, hold one leg in this position.
  5. After briefly pause, return your leg to its vertical position.
  6. Repeat this motion with the other leg.
  7. Alternate between the legs.

Plank Holds

Plank holding is a great way to build core strength and strengthen the lower abs.

  1. Lie face down on the floor.
  2. Stand on your forearms or toes.
  3. Your elbows must be directly below your shoulders.
  4. Keep your body straight from your head down to your heels.
  5. Hold your core in place and hold it for as long as possible.
  6. Aim for 30-60 seconds.

Bicycle Crunches

The bicycle crunches work your abs and obliques, as well as your shoulders.

  1. Lay on your back and place your hands behind your neck.
  2. Lift off your feet.
  3. While keeping your left leg straight, lift your right knee toward your chest.
  4. Twist your upper body in the opposite direction so that your left knee meets your left elbow.
  5. Straighten your right leg as you turn in the opposite direction. Bend your left knee toward your chest.
  6. Rotate your upper body so that your left elbow meets your right knee.
  7. Alternate between the legs.

Other Considerations

Before you do any of these exercises, consult your doctor if you are experiencing any pain, mobility problems, or health concerns.

If any of these exercises seem too difficult, begin with fewer reps and build up.

Don’t compromise your form to get more repetitions. If you are unsure of the correct form, consult a personal trainer or physical therapist.

During each exercise, be sure to keep your breath in mind. Do not force air out or hold your breath. Keep a controlled and steady breathing pattern.

Listen to your body. Stop if there is any discomfort or pain.

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