We have verified that getting six packs is possible (if not exciting) if you are dedicated enough. However, developing a strong core does not involve shunning carbs and spending hours on end in the gym. There is a less complicated (and a lot saner) method to tone and reinforce your stomach, namely, bodyweight sporting activities.
After all, your abs exist for more reasons than to look good at the seaside. The core (composed of the oft-stated top and lower abdominals as well as the side, back, psoas, and glute muscle groups) presents a muscular framework that protects internal organs, aids motor control, and lends balance and endurance to the whole body.
Crunches
Targets: Higher abdominals
Lying flat on the floor with knees bent and fingers in the back of the head, push your lower back into the floor and lift up to go into the reverse position.
Vertical Leg Crunches
Goals: Top abdominals
Lie flat on the floor with your buttocks pressed to the floor. Place your hands behind your head and lift your legs straight up, crossed at the ankles with a mild bend in the knee. Exercise your abdominal muscular tissues by lifting your torso closer to your knees, making sure to keep your chin off your chest with every contraction. Exhale as you contract upward and then inhale as you come to the beginning role.
V-Ups
Goals: Higher abdominals
Lie with your face facing upwards, with your arms and legs prolonged. Keep your knees and elbows locked while simultaneously moving your higher body and lower body whilst trying to touch your palms to your toes.
Raised Knee-Ins
Goals: Decrease abdominal mass
Lie on the group again, with your palms in parallel and hands down and below your lower back and butt. Press the small of your back in opposition to the floor and lift your legs outward, with the heels approximately 3 inches above the ground. Maintaining your back’s pressure against the ground, raise your left knee closer to your chest. Your proper leg needs to stay hovering above the ground. Maintain this pose and then straighten your left leg to the starting function and repeat with the right leg.
Reversed Crunches
Goals: Decrease abdominal mass
Lie flat on the floor with your lower back pressed to the ground. Place your fingers behind your head or spread them out alongside your body. Cross your legs at the ankles and then life your feet up. Then lower your legs while making backpedal motion in order to work your abs. Also, lift your legs towards the sky with each contraction.
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