These ab exercises are very simple to follow and target the whole region. These exercises, if done properly, should take no more than 15 minutes of your overall workout. A great starter for beginners. Don’t forget to only do your abs three days per week!
ROLLBACK: targets Transverse Abdominis
1: Sit on the floor with your knees bent and feet planted on the ground. Start in a upward position with your back straight and arms extended outward parallel to the floor.
2: Constrict your abdominal muscles and roll backward until about 2/3 of the way down. Stop here and return to starting position. When you become stronger try to get closer and closer to the floor to make the exercise more difficult.
TOE TAP: targets Rectus Abdominis, Traverse Abdominis
1: Lie on your back, placing your hands behind your ears.
2: Lift your legs until your knees are above your hips and lower legs are parallel with the floor.
3: Press lower back against the floor, crunching forward until your shoulders are off the floor.
4: With your toes pointed down, lower your right foot as far as you can without lifting your back off the floor.
5: Return to the starting position and repeat with your left leg.
LEG LIFT PRESS-UP: targets Rectus Abdominis, Traverse Abdominis, Obliques, Spinal Erectors, Gluteals
1: Start in the top part of a the push-up.
2: Keeping hips square to floor, lift left leg 10 inches up.
3: Bend elbows to lower chest toward floor, holding for 2 to 5 seconds.
4: Return to starting position (1) and lower left leg.