5. Russian Twist
This exercise is great for working the obliques and creating a tighter waist. For the starting position, you want to sit on the floor with your legs bent at the knees and your upper body to be at a 45 degree angle from the ground. Afterwards your want to twist your torso from side to side while keeping your lower body stationary. This is a great exercise to do without having any gym equipment.
4. Scissor Kicks
Scissor Kicks are a great way to target the abdominal muscles without any gym equipment. For this exercise you want to lay on your back with your arms to your side. Next you want to bring both legs up about 4 to 6 inches off the ground, this is your starting position. Now bring one leg up to a 30 to 45 degree angle from the ground while keeping the other leg at the start position. Afterwards bring that leg back down and simultaneously bring the other leg up to the angled position. After downing doing this exercise for about 30 to 45 seconds nonstop, you will definitely feel those abdominal muscles working.
3. Ab Wheel
For this exercise you will need an ab wheel. For your starting position, you will have both hands and knees on the ground. The ab wheel should be place in front of you, close to your knees. Afterwards you want to roll out until your body is almost parallel to the ground. Next, roll the wheel back towards your knees. Throughout this exercise it is important to try to use your abdominal muscles when roll in and out.
2. Rope Crunches
This is one of our favorite abdominal exercises to perform. For the starting position, you want your knees to be on the ground about 2 to 3 feet away from the rope attachment. You want the rope attached to be position high enough where it's over your head. Next, you want to grab the rope with both hands and using you abdominal muscles crunch down until your head almost touches the ground in front of your knees. Afterwards, bring you head back up to the starting position. During this exercise you want to make sure you choose a weight that will allow you to use your abdominal muscle to bring you down without having to use too much arm strength.
1. Knee Raise on the Parallel Bar
This is a great exercise that targets the lower abdominal muscles. You will need to use the vertical bench press for this exercise. For the starting position, place both forearms on the vertical bench press pad. Keep your back against the back padding of the bench and have your legs extended straight down. Next, you want to bring your knees up to your torso, making a 90 degree angle with you legs. When bringing your legs back to the start position, try to control the movement and focus the use of the abdominal muscles. After doing between 10 to 20 repetitions of this exercise you will definitely feel those abdominal muscles working.