This aims for the rectus abdominus for the six pack. Lia down on the back and feet soles are close to the body, knees bent to sides. Hands are behind the head, elbows parallel to ears, back is flat down, muscles flexed, exhale and curl up inches off the floor and lower to start again, do 10 reps.
Side to side
This aims for obliques or sides. Lie down flat, knees are bent, feet on floor flat, arms at the sides. Exhale and flex muscles, right hand slides near the foot. Head and neck are aligned with low back on the ground. Back to start and do 15 reps.
Aims for transverse muscles. Be on hands and knees. Back and abs are flexed and you can drop down to forearms, extend legs behind you, rest on feet balls. Back is straight, hips are up and neck relaxed a lot. Stay this way 3 seconds and do 10 reps.
Fingers to toes
Aims for rectus abdominus. Lie down on the back, legs are straight to the ceiling, arms down by sides. Exhale and flex abs to crunch up from waist, extend hands to the toes. Back is flat on the floor, do 2 sets each 15 reps.
Aims for the obliques. Lie down on the back, fingers are behind the head. Abs are tight, left knee raised to touch right elbow. Back to start, raise opposite knee and opposite leg. Do 15 reps of gentle moves, abs flexed and hands relaxed. Do 2 sets each.
Reverse crunch with resistance bands
Aims for transverse abdominals. Lie down on back, knees bent, arms to the sides, have a band in each hand, wrap it around the shins. Raise knees to the chest, hips leave the floor. After 3 seconds, back to start. Have 2 sets and 10 reps.
Aims for rectus abdominus. Position yourself between backrests of 2 chairs. Elbows a bit bent, shoulders are down, neck relaxed, head and chest lifted. Abs are tight, exhale and bring knees to the chest, no swinging. Raise one knee at a time if this is hard. Have 3 sets and 15 reps each.
Aims for obliques. Back is down flat, arms to sides, legs and feet up pointing. Exhale and navel is to the spine, bend legs to the left 5 inch off floor. Back to start and opposite side. Do 15 reps each side and 3 sets.
Ball leg lift
Aims for transverse abdominals- lie down with face on a ball, roll it forward to make hands on the floor, top of feet is flat on the ball. Back and right leg are straight, lift the leg a few inches to the ceiling. After 3 seconds, put it down. Do 10 reps, switch leg sides and do 2 reps each week more to keep good form.
Article and image source: thehealthawareness.com