Abdominal Floor Exercises

You do not need any extra equipment to work out your abdominal muscles.young beautiful girl stretching on the floor image by Laser from Fotolia.com

Three different muscle groups comprise your abdomen: the lower abs, upper abs and the obliques. To achieve "six-pack" abs or even a flat tummy, you must work out all three sets. Exercising the muscle groups separately encourages stronger workouts and decreases the boredom you may experience when you stick with the same exercise for long periods. Exercising each group separately will also give each set a chance to rest between workouts.

Bent-Leg Sit Up

Bent-leg sit-ups are easy on your back and provide better isolation of your abdominal muscles. Lie on the floor with your hands behind your head. Raise your knees to a 45-degree angle and ask someone to hold your feet. Bend your waist and touch your elbows to your knees. Slowly lower your shoulders back to the floor. Repeat at least 15 times.

Lie on your back and bend your knees, bringing your feet close to your buttocks. Twist your waist and lay your knees on the floor. Place your hands behind your head. Lift and twist your upper body while you reach your right elbow toward your knees. Alternate your left and right sides for 10 repetitions. Be sure to return your back flat to the floor between sides.

The bent-knee crunches use a bench to support your lower legs and tone your upper abs. Lie on the floor and place your legs on a bench keeping your thighs perpendicular to the floor. Put your hands behind your head and raise your upper body off the floor. Do not pull your head or push down with your feet; to be effective, lift your upper body with your abdominal muscles. Repeat 20 times before you take a break.

Hip-ups work your lower abdominal muscles. Lie on the floor on your back. Keep your arms beside you on the floor with your palms flat on the floor. Bend your knees and pull them toward your chest until your thighs are almost touching your stomach. Push your feet toward the ceiling until your butt raises off the floor. Hold this position for a three count and slowly reverse the motion until you are lying flat on the floor again. Repeat 20 times.