Free abdominal workouts | Free abs exercise

Exercise 1 - Super ab bench exercise
Works the: ABDOMINALS
This abdominal exercise is definately our favourite for quick results. It's great for gaining and maintaining abdominal strength.

1. Get onto that ab bench!
2. Raise your feet above the bench.
3. This is the start position.

1. Quickly raise your legs to just above your arms.
2. Without delay, lower them again to the start position.
3. Repeat instantly.
4. Do 10-15 reps, or as many as you can manage.
5. Rest for 40 seconds and do another set.
6. In total do 3-4 Sets. Exercise 2 - Side ways sit ups

Works the: ABDOMINALS

These are really good oblique exercises. It's sometimes quite difficult to target the oblique's but this Free abs workout routine exercise does it perfectly.

1. Buy yourself a swiss ball. They're perfect for so many exercises.
2. Find a wall, or something to hook your feet into.
3. Put the center of your body onto the swiss ball.
4. Your back should be nice and straight, not twisted like a roller coaster.
5. Try to pull your upper body towards the sky.
6. Squeeze your obliques at the top of the movement.
7. Hold for about 1-2 seconds.
8. In a controlled movement, lower yourself.
9. Your body will be almost straight now.
10. Do it again! Exercise 3 - Lower back exercise

Works the: LOWER BACK
Free abs exercise is important to remember that when working your abs you should work the back of your body too. That's why we've added these to the workout.
To make this exercise more difficult you can hold a weight in each hand. Make sure you keep your movements controlled.

1. Get your swiss ball
2. Set it up as seen in the picture below.
3. Secure your feet under or against something.
4. Bend at the hips and lower your upper body towards the ground.
5. Slowly raise yourself back up again. Don't use momentum, use your muscles.
6. Do about 10-20 reps, or as many as you can manage.
7. Rest for 30 seconds between sets.
8. In total do 3-4 Sets.

Exercise 4 - Lower body raises

Works the: ABS

This is a great exercise for everyone... it doesn't matter how developed, or undeveloped your abs are, you should be doing these.

If you can't raise your legs that high at the start, it's okay. In time, you'll have your feet in the clouds!

1. Grab your mat.
2. Lie on your back with your arms to your side.
3. Raise your legs to 90 degrees.
4. Using your abdomen and pushing into the ground with your hands, raise your feet towards the sky, or roof :)
5. Slowly lower yourself, in a controlled movement, back down again. Don't drop your hips down too quickly.
6. Do about 10-20 reps, or as many as you can manage.
7. Rest for 20 seconds between sets.
8. In total do 3-4 Sets

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