Here the 10 most effective abdominal exercises. Beginners start with the Ab Crunch and Reverse Ab Curl.

*1. Bicycle Maneuver* (studies actually prove this to be one of the most

effective)

Starting Position:

# Lie on a mat with your lower back in a comfortable position.

# Put your hands on either side of your head by your ears.

# Bring your knees up to about a 45-degree angle.

Movement:

# Slowly go through a bicycle pedaling motion alternating your left elbow

to your right knee, then your right elbow to your left knee.

Key Points:

# This can be a more advanced exercise. Do not perform this activity if it

puts any strain on your lower back.

# Do not pull on your head and neck during this exercise.

# The lower to the ground your legs bicycle, the harder your abs have to

work.

*2. Ab Crunch*

Starting Position:

# Lie on a mat on your back.

# Make sure that your lower back is relaxed against the mat during this

exercise.

# Bend your knees until your legs are at a 45-degree angle.

# Keep both feet on the floor.

# Place both hands behind your head.

Movement:

# Contracting the upper abs, raise your head and upper torso off the floor

until your shoulders are slightly lifted.

# Slowly return to the starting position, stopping just short of your head

touching the floor.

Key Points:

# Exhale as you contract the abs.

# Inhale while returning to the starting position.

# Keep your eyes focused on the ceiling to avoid pulling with your neck.

# Your hands should not be used to lift the head or assist in the movement.

*3. Reverse Ab Curl *

Starting Position:

# Lie on the floor with your back relaxed and your hands on the floor by

your hips.

# Keep the upper back pressed into the floor throughout the exercise.

Movement:

# Contracting your abs, raise your butt and gently roll your hips off the

floor, stopping when you feel a full contraction of the abdominals and

can no longer lift your hips.

# Slowly return to the starting position.

Key Points:

# Exhale while lifting your hips.

# Inhale while returning to the starting position.

*4. Double Crunch*

Starting Position:

# Lie on the floor face up.

# Bend your knees until your legs are at a 45-degree angle with both feet

on the floor.

# Your back should be comfortably relaxed on the floor.

# Place both hands behind your head.

Movement:

# Contracting your abdominals, raise your head and legs off the floor

toward one another.

# Slowly return to the starting position, stopping just short of your

shoulders and feet touching the floor.

Key Points:

# Exhale while raising up.

# Inhale while returning to the starting position.

# Keep your eyes on the ceiling to avoid pulling with your neck.

# Your hands should not be used to lift the head or assist in the movement.

*5. Cable Kneeling Rope Crunch*

Starting Position:

# On a mat, kneel in front of the cable machine with your body facing the

machine. Hold a rope attached to the upper cable attachment keeping your

elbows in toward your ears.

Movement:

# Contracting the oblique muscles, curl your body downward on an angle

rotating your right elbow to the left knee, stopping when you have

reached a full contraction of your obliques.

# Slowly return to the starting position, stopping just short of the

weight stack touching.

# You can either alternate side to side or do 8-12 repetitions on one side

and then repeat on the other side.

Key Points:

# Exhale as you lift the weight.

# Inhale while returning to the starting position.

*6. Machine Hanging Knee Raise* (should use spotter or have someone

watch you)

Starting Position:

# Grasp a chinning bar with hands shoulder-width apart and palms facing

forward. Keep your upper body motionless throughout the exercise.

Movement:

# Contracting the abdominal muscles, raise your legs with bent knees while

gently rolling your hips under, stopping when you feel a full

contraction of the abdominals and can no longer lift your hips. You may

get your knees to 90 degrees or higher depending on your strength and

flexibility.

# Slowly return to the starting position.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

*7. Fitball Advanced Reverse Crunch* (not for those with back injuries)

Starting Position:

# Lie on the ball with your upper back supported by the ball and hands

above your head, holding onto a solid support, such as the support for a

cable machine in the gym or the footboard of your bed at home.

# Bring your legs up until your hips and knees are each at a 90-degree angle.

Movement:

# Contracting the abdominals, curl your legs up toward your body.

# Slowly return to the starting position.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Lower your legs only as far as you can while maintaining control.

*8. Lying Bent Knee Leg Lift* (care needed for those with back injuries)

Starting Position:

# Lie on your back with your feet on the floor and knees slightly bent.

# Place your hands under your head for comfort, not support.

Movement:

# Contracting your lower abdominal muscles, draw your knees toward your

chest until they form a 90-degree angle with the floor.

# Slowly return to the starting position, stopping just short of the feet

touching the floor.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Your back should remain comfortably against the floor during the entire

motion.

# Avoid this exercise if you have any back conditions.

# Eliminate this exercise if you experience any discomfort.

*9. Machine Angled Leg Raise*

Starting Position:

# Support your body on your elbows in a Roman Chair or by hanging from a

chin-up bar.

Movement:

# Contracting the abdominals and obliques, draw your knees up on an angle

so that they move toward your right elbow. Stop when you get a full

contraction of the obliques and abdominals.

# Slowly return to the starting position, stopping when the hips are

almost fully extended.

# Alternate side to side to complete the set.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Keep the upper body stationary throughout the exercise.

*10. Incline Bench Leg Raises *(care needed for those with back injuries)

Starting Position:

# Lie on an incline bench and stabilize your body by gripping the bench

above your head with your legs extended out.

Movement:

# Contracting the lower abs, raise your legs up until your hips form a

90-degree angle.

# Slowly return to the starting position, stopping just short of your legs

touching the bench.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Point your chin toward the ceiling to avoid using your upper body.

# To increase the difficulty, cross your arms over your chest.