Cycling
Lie down on your back with your legs extended straight. Intertwine the fingers, and place them behind the head. Lift both the legs off the floor. Bend the right leg, and bring it nearer to your chest. Try to get to the elbow of the left hand to the knee of the right leg.
Now, gradually extend the right leg, and bring the left leg closer. Do it again 10 to 12 times on both the sides for well-toned lower abs.
Plank
Although a simple pose to presume, it happens to be one of the most useful of the abdominal muscle exercises. Stay horizontal on your stomach with your hands placed precisely below your shoulders. Your heels should be off the ground and toes curled under. Slowly, lift your body as you straighten out your hands. Your weight should be balanced on your hands and on the toes. Hold this position, approximately for 1 minute, and release thereafter for a stronger core.
Swapping Leg Walks
Begin by lying on your back. Placing your hands under your butt, take a few deep breaths. Now, contract the lower ab muscles, and lift your right leg up slowly, till it is ninety degrees to your body. Then, keeping it slow, lower it back down, till it is a few inches off the floor, while concurrently raising your left leg.
You must keep lifting your legs, otherwise about eight to ten times, to start with. Later , as your abdominals get stronger, you'll increase the count to 15 to 20 times as well .
Double Leg Reverse Crunches
Lie down on your back with your hands under your butt. Lift both your legs till they're in a vertical position. Now, bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and sorting out your bent knees, gradually lower your legs until the soles of your feet are merely a couple of inches off the floor. Keep your waist muscles contracted, and hold this position for a couple of seconds. Then, increasing the contraction in your waist muscles, lift your knees up again, bringing them toward your chest. This, indeed, is a tricky exercise, so begin by doing just three to five reps. Later on as you feel you're getting the drift, increase the reps continuously, until you can perform 15 to 20 reps.
Double Leg Circles
Lie down on your back. Contracting your lower abs, lift both legs one or two inches off the floor. Now, rotate both legs together in circles. Make 5 circles in a clockwise direction. Then, lower the legs to the floor, and relax for one or two seconds.
You need to do the exercise again with 5 anticlockwise circles. You will increase the amount of circles to 10 to 15 as you get stronger . Besides , you are bound to feel the pressure mounting in the lower intestinal area. As far as you don't experience pain, this is a predicted reaction, especially if you haven't performed this exercise before.
Scissors
Lying on your back with your hands under your butt, contract your lower abs and tighten your leg muscles, and lift both of your legs up, until they're about two feet off the floor. Now, without bending the knees, get your right leg across your left leg, so that both legs are crossed. Untwine only to reverse the position of the legs. Keep repeating this scissoring action, with your lower abs contracted, about 8 to 10 times in the beginning. Increase it to fifteen to twenty reps as you get more powerful.
Double Leg Lifts
Lie down on your back with your hands put under your butt and palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for a couple of seconds.
Lower them down, till they are a few inches off the floor, and hold it there again for a couple of seconds. Repeat 5 to eight times, to start with. Later on you'll increase the reps to fifteen to twenty times. As you get even stronger, you can lift your head and shoulders, also , off the floor while performing the leg lifts.
Lie down on your back with your legs extended straight. Intertwine the fingers, and place them behind the head. Lift both the legs off the floor. Bend the right leg, and bring it nearer to your chest. Try to get to the elbow of the left hand to the knee of the right leg.
Now, gradually extend the right leg, and bring the left leg closer. Do it again 10 to 12 times on both the sides for well-toned lower abs.
Plank
Although a simple pose to presume, it happens to be one of the most useful of the abdominal muscle exercises. Stay horizontal on your stomach with your hands placed precisely below your shoulders. Your heels should be off the ground and toes curled under. Slowly, lift your body as you straighten out your hands. Your weight should be balanced on your hands and on the toes. Hold this position, approximately for 1 minute, and release thereafter for a stronger core.
Swapping Leg Walks
Begin by lying on your back. Placing your hands under your butt, take a few deep breaths. Now, contract the lower ab muscles, and lift your right leg up slowly, till it is ninety degrees to your body. Then, keeping it slow, lower it back down, till it is a few inches off the floor, while concurrently raising your left leg.
You must keep lifting your legs, otherwise about eight to ten times, to start with. Later , as your abdominals get stronger, you'll increase the count to 15 to 20 times as well .
Double Leg Reverse Crunches
Lie down on your back with your hands under your butt. Lift both your legs till they're in a vertical position. Now, bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and sorting out your bent knees, gradually lower your legs until the soles of your feet are merely a couple of inches off the floor. Keep your waist muscles contracted, and hold this position for a couple of seconds. Then, increasing the contraction in your waist muscles, lift your knees up again, bringing them toward your chest. This, indeed, is a tricky exercise, so begin by doing just three to five reps. Later on as you feel you're getting the drift, increase the reps continuously, until you can perform 15 to 20 reps.
Double Leg Circles
Lie down on your back. Contracting your lower abs, lift both legs one or two inches off the floor. Now, rotate both legs together in circles. Make 5 circles in a clockwise direction. Then, lower the legs to the floor, and relax for one or two seconds.
You need to do the exercise again with 5 anticlockwise circles. You will increase the amount of circles to 10 to 15 as you get stronger . Besides , you are bound to feel the pressure mounting in the lower intestinal area. As far as you don't experience pain, this is a predicted reaction, especially if you haven't performed this exercise before.
Scissors
Lying on your back with your hands under your butt, contract your lower abs and tighten your leg muscles, and lift both of your legs up, until they're about two feet off the floor. Now, without bending the knees, get your right leg across your left leg, so that both legs are crossed. Untwine only to reverse the position of the legs. Keep repeating this scissoring action, with your lower abs contracted, about 8 to 10 times in the beginning. Increase it to fifteen to twenty reps as you get more powerful.
Double Leg Lifts
Lie down on your back with your hands put under your butt and palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for a couple of seconds.
Lower them down, till they are a few inches off the floor, and hold it there again for a couple of seconds. Repeat 5 to eight times, to start with. Later on you'll increase the reps to fifteen to twenty times. As you get even stronger, you can lift your head and shoulders, also , off the floor while performing the leg lifts.
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New to weight training? Here are some solid routines for beginners to get you started. Learn why these muscle building exercises are so effective.
