Being in the midst of beach season, everyone is working on tightening up their core. But in between work, family, friends and other obligations, our abs fall pretty far down our list of things to do. Heading to the gym can be an ordeal that not many have the time or energy for, resulting in abdominals that need some work. But worry no more, you only need a few minutes in your living room or office to get to that stomach that you've always dreamed of. And you don't need any weights, balls or other equipment to get there. Here are some easy ab exercises you can do on the go:
Laying on the floor on your back with your arms and legs extended straight out on the ground, lift your arms overhead and begin to curl your body off of the floor. Breathe out when you're halfway up and continue to roll forward to reach your toes. Inhale and reverse the exercise, exhaling halfway down, and returning to the start. The key to this exercise is to move slowly – that's what really works your abdominals.
Modified leg extension
For this exercise, all you need is a chair, whether it's in your office or living room. Sit on the edge of the chair with your arms behind you, holding onto the sides for support. Then slowly pull your knees into your chest, so you're in a tucked position. Then straighten your legs out in front of you, slowly, not letting them touch the ground – only hovering. Your body should be in a straight line from your shoulders all the way to your toes. Then, bring your knees back to your chest to complete one rep. Try to do about 15 of them.
In order to have toned abdominals, you have to work your obliques, which are the sides of your stomach. One of the best ways to do this is with the side crunch. Lay down on the ground in a typical sit-up position and let your knees fall to one side, with your chest, chin and torso still facing the ceiling. Bend your arms, placing them gently behind your head, and lift your upper body and shoulders off of the ground as high as you can. Don't let your knees come off the ground at any point during the exercise. Do about 15 repetitions then switch to the other side.
Using the weight of your own legs is a great way to work those lower abs – especially with this exercise. Lying on your back, straighten both legs and extend them up toward the ceiling. Breathe in and tighten your abs, then exhale and slowly lower your legs toward the ground, until they're about four inches away. Be careful to not let the small of your back come off of the ground. Breathe out as you lift your legs back to the starting position. Repeat 10 times. For the beginner, try putting your hands underneath your bottom for extra support.
Now that you're done with your workout, whip up a quick post-workout shake with Naturade Total Soy protein powder to help tone your muscles and get you one step closer to your goal.