Exercise Number One: Mountain Climbers
First get in a push-up position. Simply tuck your knee to your chest and then back next to your other foot in a swift motion. This counts as one rep. Alternate legs each time. Be sure to tighten your core and keep your back straight during these to avoid any discomfort or injuries. You should feel this exercise mostly in your abdominals, it is also normal to feel your shoulders and arms working.
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| Photo Courtesy: menshealth.com |
Exercise Number Two: Crunches
Crunches are probably one of the oldest ab work outs in the book, but there's a reason for that; crunches are a quick, easy, and effective way of toning your tummy, if you do them right. Start lying on your back with your knees bent and feet flat on the ground a foot or so away from your butt. The further your feet are from your bottom, the lower the abs that are worked. Knowing this keep your feet close to your bum if your want to work your upper abs, and keep them as far away from your but as possible if you want to work your lower abs. Before you start, make positive that the small of your back is touching the ground, to do this tighten your core and think of squishing a bug with your back. If you have a hard time maintaining this contact, you can try placing a towel under your lower back to compensate. When you have the correct body positioning, raise your head and neck off of the floor and too the sky by contracting your abdominals. Keep your hands tucked behind your ears, try your hardest not to use them, if it helps you you can cross them across your chest. Up and down is one rep, repeat.
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| Photo Courtesy: womenshealthmag.com |
Exercise Number Three: Leg Raises
A leg raise is really simple and will tone your upper thighs, hips, and even strengthen your core. First get into the same starting position as a crunch (make sure your back squishes the floor the same way as well). One leg at a time, point your toes and raise it from the floor to about two feet off the ground, keeping your leg straight the whole time. Your other leg should stay cocked next to it. Alternate legs each time. One up and down motion counts as one rep.
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| Photo Courtesy: howto-all.com |
Exercise Number Four: Pelvis Raises
This exercise may look kind of funny, but your hamstrings and glutes will thank you for it later. Start in the same position as the crunches and leg raises. Once your back is flat, knees are bent, and feet are flat on the floor, you can thrust your pelvis a foot or two off the ground by squeezing your butt and using your leg muscles. Your feet stay on the ground, the only thing that moves is your pelvis, it is also important that you maintain a strong core and flat torso. It may not feel like much at first, but after a while you should start to feel it in your hammies and bum. This is a great tush-toner and should help melt all that extra stuffing you ate right off ;)
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| Photo Courtesy: shape.com |
Exercise Number Five: Bicycle Kicks
Bicycle kicks are a great abdominal, leg, and all around core workout. For this exercise start out on your back with your legs flat on the floor. Lift your legs about six inches off of the ground and lace your fingers behind your neck. Crunch your right knee towards your chest, and touch your left elbow to your right knee (while keeping your fingers laced). Then with out letting your legs touch the floor alternate sides by straightening your right leg back out and rotating your torso back to natural, and crunching your left knee to your chest and touching it with your right elbow in one swift movement. This will count as one rep. As always, make sure you are in good position with the small of your back against the ground at all times. The movement of your legs when alternating sides should resemble a cycling motion.
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| Photo Courtesy: popworkouts.com |
If you have any interests in more exercises, these cites are great:
