How to Tone Abs Without Exercise Equipment

Getting in shape does not require any equipment or trips to the gym, and many exercise routines can be done while multitasking. Try getting a few sets of repetitions of these exercises while watching television or during commercial breaks, and you can have toned abs without exercise equipment.

Bicycle crunches tone abs and are easier for most people to perform than traditional crunches. Begin by lying on the floor and press your lower back on the ground. Bend your knees at a 90 ° angle, and hold hands with the head. Without straining the neck, lift one arm and elbow as far as comfortably possible. At the same time, contract the abdominal muscles, and delivers a knee to the calf is parallel to the floor. Pretend to pedal a bike in the air while bringing an elbow close to the opposite knee, alternating sides with each move. Breathe out while pulling your knee in and breathe while it expands. Exercise air bike is more effective at a slower pace and with perfect execution.

Bent-knee hip raises the tone abs and easy for beginners. Begin by lying on the floor with your knees at 75 ° angle and arms by your sides. Lift your feet off the floor about 2 inches and contracting your lower abs, maintaining 75 °. Continue this motion, exhale while lifting your hips off the floor and roll your pelvis. Inhale as your movement ends with a knee across the chest. While holding this position, tighten your abdominal muscles for a second. As you breathe and maintain control over your movement, lower your legs. Add ankle weights or straighten your legs to increase the weight of this exercise as you become stronger.

Butt-up or bridge exercise tone abs exercises and a good start to build your strength and tone gore.Početna position as the Pushup, except elbows on the ground, and your weight is on the forearm, bent at a 90 ° angle. As you exhale, arch your back slightly while the increase in your glutes up, squeezing your abdominal muscles tight as you were trying to pull your chest towards your hips. The final position with its butt in the air like a bridge. Lower back and slowly as you breathe in not allowing the back to hang down.

cross-body crunches are easier to perform than traditional crunches, but still effectively tone your abdominal muscles. Start on your back with knees at 60 ° angle, feet flat on the floor and your hands behind your head. While bringing your right shoulder and elbow across your body, curl up and bring your elbow to your knee, trying to touch him. Focus on bringing your shoulder, not just your elbow, the knee, exhaling while contracting your abs and lower to the starting position as you inhale. You can either alternate sides of each repetition, or do all your reps on one side, then switch sides.

The modified crunches with his hands over his head is a variation of crunches that can be made ​​more challenging by holding something like a weight plate in your hands. Start with your back flat on the floor, knees bent at 60 ° angle and feet on the floor. Extend your arms above your head with your arms crossed as if you were willing to dive into the pool. As you exhale, curl your body and contract your abs as you move your shoulder blades off the floor a bit. Keep your arms aligned with your head and shoulders throughout the movement. Inhale as you lower to starting position.

By adding these exercises several times a week, you can tone abs without exercise equipment in a few weeks. You can do this by spending just a few minutes without breaking into sweat. You'll then be ready to add more difficult routines on your resume.