Workout 1 - lifting the torso off the floor
The most popular exercise for training the abs muscles is undoubtedly lifting the torso. In this case, the legs should be bent at the knees, and the soles should be firmly planted on the floor. To perform this exercise, you need to lie on the floor, put your hands behind your head (without closing them) and turn your elbows parallel to your torso. You need to lift your torso off the floor slowly. After lifting your shoulder blades off the floor, hold this position. Lowering should also be slow, carefully spreading your elbows apart. Do not do this exercise with a jerk. Make sure that your lower back does not come off the surface of the floor. This can lead to back or shoulder injuries.
Workout 2 - pulling both elbows to the knees with spread legs
Staying in the same position, you can perform exercises for the abs muscles of a different type. Lie on the floor with your knees bent and your legs slightly apart. Then, lifting your torso, pull both elbows to one knee. Alternating torso twists should be performed. This exercise wonderfully trains the oblique muscles of your abs. When training your abs muscles, control your breathing. It should be calm and deep. Inhale when you lift off the floor, and exhale when you lower.
Workout 3 - touching the tips of the fingers to the knees of straight legs
This exercise is suitable for those who are just starting to work on their abs muscles. As in the previous exercises, you need to lie on a flat, hard surface and, lifting your torso, keep your straight arms in front of you. When lifting, you need to pull your arms forward. This exercise can be made more difficult. To do this, reach with a straight arm to the opposite knee during torso lifts. So, as you rise, touch your right hand to your left knee, and then do the opposite. It may seem that this exercise is very simple and not very effective. But with the proper execution and sufficient repetitions, this exercise option gives very good results.
Workout 4 - putting bent knees to the side in the shape of a "T"
This exercise effectively trains the oblique muscles of the abs and shapes the waist. Lie down, spread your straight arms to the sides and place them on the floor. Then, lift your semi-bent legs up. Tilting your legs to different sides, try to place them on the floor. Breathe correctly when doing the exercise! Exhale when you tilt your legs to the side and inhale when you lift them up. Do not forget that proper breathing guarantees proper execution and good results from your efforts.
Workout 5 - lifting the buttocks up while lying on your back
You can train your abs muscles and hip muscles in combination. The following exercise will help with this. Place your knees bent on the floor. Your hands should be positioned along your torso. The exercise is performed by lifting your buttocks up. Lift off the floor without jerking. Make sure your shoulder blades don't come off the surface of the floor. When lifting, inhale. When returning to the starting position, exhale easily and try to arch your lower back upwards. The hip muscles will work during the lift, and the abs will work during the arching of the lower back.
Workout 6 - double crunch
Place your hands behind your head without locking them, bend your legs at the knees. As you rise, bring your bent legs towards your elbows. Touch your knees with your elbows, perform the exercise quickly, exhaling while bending your torso. The abs work very actively while performing this exercise. Results will appear quite quickly with proper execution.