Updated 01 June 2015

5 floor exercises for flat abs

Who doesn’t want flat, toned abs? These are the best 5 floor exercises to get you that sleek, ripped midsection you’ve been dreaming about.

The road to sixpack abs is one which is based in good nutrition and some good abdominal exercises. A good abdominal workout is one which works both the upper and lower abdominals as well as the obliques.

The key to working the abdominals is to not only do the right exercises, but also the right number of sets and reps. Aim to rest as little as possible between sets - roughly 25-45 seconds and 60 seconds at the most.

Also make sure you keep the number of reps at a do-able amount such as in the range of 8-12, which is optimal for muscular growth.

1. V-ups

A v-sit up is a variation of the traditional sit-up in which you crunch your upper body as high as possible and touch your legs which are also elevated, so you resemble a V-shape. Done right it is a very effective abdominal workout for both upper and lower abs.

To do it: Lie on the floor with your arms reaching above your head and both legs lifted in the air. As you breathe in roll your head and shoulders off the floor and as you exhale lift your entire upper body off the floor hands up as far as you can towards your feet. Try to hold this for a breath or two and then reverse the movement back down.

2. Russian twists

This exercise can be done using a medicine ball, dumbbell, kettlebell or weight plate. It is primarily an oblique exercise and can be made harder or easier depending on your fitness and strength.

To do it: Sit on the floor with your knees bent and hold the weight straight out in front of you. Keeping your back straight twist your torso as far as you can to the left and then twist as far as you can to the right, that’s one rep.  Make sure not to use your arms to move the plate.

3. Boat pose

A popular core exercise used in both yoga and pilates to strengthen the core and tone the abdominal muscles. 

To do it: Sit with your knees bent and together, feet lifted off the floor. Reach your arms forward and shift your weight into your bum bone. Keep your chest lifted and try to straighten the legs as much as possible. Hold this position for as long as possible.

4. Two point plank

A tough variation of the traditional plank, this exercise is targets your entire core region and works on your midline stability and balance.

To do it: Get into the top of the push up position, ensure your shoulders down are above your hands. Take a breath in and raise your right hand and left leg out to form a straight line with your body and hold for two counts, then return to plank position. Repeat on the other side (left arm and right leg).

5. Glute bridges

Done right this exercise is a great workout for both the glutes and the abdominals.

To do it: Lie on your back with your knees bent and your feet hip-width apart. As you breathe in contract abdominal muscles to flatten lower back into the floor and as you exhale lift the hips off the floor. Don’t push hips too high and keep the abs strong to prevent arching the back and then inhale to slowly roll back down to the start position.

Read more:

4 exercises for amazing abs

Pool workout for sexy abs

Exhale as you suck your stomach


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