Abs N'at

Here is a list of basic ab exercises you can do after your workout. These exercises are very effective at training the entire core, including the lower back. (Ball optional :P )

Crunches: Lie flat on the floor. Your knees are bent and feet are flat on the floor. Cross your arms over your chest, or place your hands the side of your head. Do not pull on your neck.

Crunches on the ball: Sit back on a stability ball making sure your lower back is supported in the curve of the ball. Crunch forward until your body is 45 degree angle and then slowly lower your back to the start position. The shape of the ball stretches your abs and allows your abs to work through a greater range of motion.

Bicycle: Lie face up feet. Hands to the side of your head. Raise your legs off the floor and straighen one leg out to a 45 degree angle, while simultaneously turning our upper body to the opposite side, bringing our elbow to your knee. Squeeze those abs!

Toe Touches: Lie flat on the floor with your legs straight up in the air, a slight bend in the knees. Lift your shoulders off the floor and contract abs. Think about pressing your heels to the ceiling.

Reverse Crunches: Lie flat on the floor with your lower back against the ground and your legs bent at the knees and lifted off the ground in a 90 degree angle. contract your abs and in a small move, raise your hips toward the ceiling.

Planks: Everybody's favorite! Lie face down on the floor. Rest on your forearms with your palms flat on the floor. Keep your spine straight, rearend down, and no sway in your back. Push off the floor, and raise up on your toes. Hold it for as long as you can, or 60 seconds.

Back Extensions: Lie on your stomach. Rest your arms at your sides. Gently raise your chest off the floor as high as you can, around 3-5 inches. Hold for a moment, then lower and repeat.