Collection: Abdominal Workouts | Crunch Exercises and Sit Up Exercise

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Try this Great 12-minute workout to tone your abs.

Abdominal exercises help to strengthen your core muscles, which are the muscles around your trunk. by having strong core muscles you help to support your body in every other muscle group.

A strong core will support almost every other exercise you complete and brings a range of other benefits so don't skip the core exercises.

Before, warm up with this 5-minute warm-up routine, and end the exercise afterward calm down with a 5-minute stretch.

Stomach crunch

Target: abdominal muscles

Whilst Lying on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs or across your upper body. This is your starting position.

Lift your back slowly towards your knees until your shoulders are about 4 inches off the floor. Hold the position for a couple of seconds and lower down slowly. Perform 12 stomach crunches.

Here are some tips:

• Don't tuck your neck into your chest as you rise, instead, try to keep a straight neck.
• Don't use sudden or jerky moments, try and control your movements this helps to tone and avoid injury.

Oblique crunch

Target: oblique muscles


Whilst lying on your back, knees bent and feet flat on the floor hip-width apart. Roll your knees to the side. Place your hands across your chest, like you are hugging yourself. This is your starting position.

Slowly lift curl your shoulder towards your hips until your shoulders are about 4 inches off the ground. Hold the position for a couple of seconds and lower down in a controlled manner. Perform 12 oblique crunches and make sure you alternate the side you have your legs bent off to.

Here are some tips:

• Don't tuck your neck into your chest as you rise, instead, try and keep a straight neck.
• Don't use jerky or sudden movements, move in a controlled manner which helps to tone and avoid injury.

Plank

Target: lower back and core muscles


Whilst Lying on your front, supported by your forearms and toes. Keep your legs straight and hips raised and in a straight line with your legs and back, you should have a straight and rigid line from head to toe.

Your shoulders should be directly above your elbows. keeping your abs contracted during the exercise. Hold this position to 20 seconds and repeat 10 to 14 times.

Here are some tips:

• Make sure you keep your legs straight and a straight line throughout your whole body to avoid back injury
• For an easier version, you can also perform the plank on your knees. Don't have your knees bent.

Side plank

Target: lower back and core muscles - Sideways Plank Position 

Whilst lying on your side and supported by your elbow. Make sure your shoulder is directly above your elbow. Straighten your legs your hips and make a straight and rigid line from head to toe.

Keep your neck straight, whilst keeping your abs contracted during the exercise. Hold this position to 16 seconds and repeat 10 to 14 times. Repeat the exercise whilst alternating to the opposite side and opposite leg. and utilizing your right and left elbow

Here are some tips:

• Keep your hips forward during the exercise and keep your body rigid and straight from head to toe. 
• For an easier version, perform the side plank knees
• You might feel tension in your left leg and right leg but this is normal.

Stomach crunch with legs raised

Target: lower abdominals

Whilst Lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest, like you are hugging yourself. This is your Start Position.

Slowly pull your knees into your chest, keeping them bent at 90 degrees angle, until your buttocks and tailbone come off the floor. Hold the position for 6 seconds and slowly lower down slowly. Perform 12 crunches. These can really help build core strength so make sure to do them during your abs exercises.

Here are some tips:

• Don't tuck your neck into your chest as you rise, try and keep a straight neck.
• Don't use a jerky motion, smooth and controlled motions aids in better toning and less injury.

Sit ups are also a great exercise to complete to tone your abs so don't miss doing sit ups during your ab exercises.