7 Best Ab Exercises You Can Do At Home Easily

Everybody wants a flat and slim abdominal. But not every one has time to go gym regularly. But there is a way, you can do exercises at home daily with or without small equipments. 

Your abdominal is one of the important part of your overall look and personality. A bloated  and fat tummy makes you  look fat and unhealthy. At home you can do body weight exercises for your overall fitness. Include ab exercises for a flat and strong abs.

Here are the 7 best abdominal exercises you can do at home.

JACKKNIFE SIT-UP

• Lie on the floor in a supine position with legs straight out in front and arms extended behind the head. Keep the elbows and knees straight throughout the exercise. 
• Simultaneously bring legs and arms together in a position as close to a vertical position as possible while bending from the waist. 
• Lower the limbs to the supine position to complete each repetition. 
• Do not rest while in the supine position. 
• Inhale as you lower the legs.

BENT-LEG SIT-UP

• Lie flat on your back with hands clasped behind your head.
• Bend the knees to about a 45-degree angle and have someone hold your feet to the floor. 
• Bend at the waist and bring your elbows up to your knees. 
• Lower your body slowly and let your shoulders touch the mat. 
• Exhale as you bring your body up and inhale as you lower it down. 
• Repeat the exercise without pausing in order to keep tension on the abdominal muscles

BENT-KNEE CRUNCH

• Lie on a padded surface and place your legs on a bench so that your thighs are at a 45 degree angle. 
• Clasp your hands behind your head and pull your head and upper body from the floor using only the abdominal muscles. 
• Lead with the elbows as shown in the photos . Beginners should start with a partial sit-up, lifting just the head and shoulders off the mat. 
• As strength and endurance are developed, increase to 45 degree sit-up. This exercise is very effective when 15-25 sit-ups can be completed in succession with no pauses in between repetitions.

PLANK

• Lie on your front propped up on your forearms and toes. 
• Keep your legs straight and hips raised to create a straight and rigid line from head to toe.
• Your shoulders should be directly above your elbows. 
• Focus on keeping your abs contracted during the exercise. 
• Hold this position for 25 to 60 seconds and increase the holding time if you feel comfortable. 

OBLIQUE CRUNCH

image source:- wikihow.fitness

• Lie on your back, knees bent and feet flat on the floor, hip-width apart. 
• Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears.
• Slowly curl up towards your hips until your shoulders are about 3 inches off the floor. 
• Hold the position for a few seconds and lower down slowly. 
• Perform 12 oblique crunches and repeat on the opposite side.

SIDE PLANK

image source:- wikimedia

• Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe.
• Keep your neck long and your shoulders down and away from your ears. 
• Keep your abs contracted during the exercise. 
• Hold this position for 15 to 30 seconds and increase the time as you feel comfortable. 
• Repeat the exercise on the other side.

BICYCLE CRUNCH

• Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it.
• Place your hands lightly on the sides of your head, don’t knit your fingers behind. 
• Lift one leg just off the ground and extend it out.
• Lift the other leg and bend your knee towards your chest.
• As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. Your elbow should stay in same position relative to your head throughout, the turn that brings it closer to the knee comes from your core. 
• Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.
• Repeat this exercise for at least 10 reps on each sides.

A good eating habit is the key to get a healthy stomach. Eat good food and avoid junk food, it only gives you more fat and diseases. Do regular exercise and drink plenty of water. A good stomach is responsible for your good health.