1. Abdominal Hold
To perform the abdominal hold, sit on the edge of a chair with your back straight. Hold onto the edge of the chair next to each of your thighs and breathe comfortably. Tighten your abdominal muscles while lifting your feet 2 to 4 inches off the floor and slowly lift your butt of the chair. Hold this position for as long as you can or at least 5 seconds. Go down to the sitting position and repeat and continue for at least 1 minute.
2. Lift opposite arm and leg
To do this properly you will have to go down on all fours on a yoga mat and be sure to align the knees under your hips and your wrists under the shoulders. Lift your left leg to hip level. When you feel that it is in a comfortable position, raise your right arm to shoulder height. Hold this position for two reasons, reaching your arm forward and leg backwards. Repeat this exercise on the opposite side until you have completed 15 to 20 repetitions, alternating sides. For more advanced training, touch your elbow against your knee when you bring in your arm and leg.
3. Leg raises floor exercise
To do the leg raise on the floor, lay down making sure your back is flat on a yoga mat. Keep your legs straight and hands at your sides or under your butt. Breathe comfortably, lift your leg 6 to10 inches off the floor and hold this position for as long as you can. Be careful not to strain your neck or arch your lower back. Keep your abs contracted and continue with as many repetitions as you can.
4. Bicycle Crunches
Bicycle crunches, if done correctly will prove to bring quick results when it comes to working out the upper and lower abdominal. First, lie with your back flat on a yoga mat. Fully extend your right leg while bending the left leg with the knee toward your chest. Touch the knee of the bent leg with the right (side) of the elbow. Repeat this exercise on the opposite side. Continue this motion without rest for as long as possible while keeping the upper body in the same position.
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