5 exercises to build abs, no crunches and without equipment!

Do you suffer from abdominal fat? Would you like to have a flat stomach and burn belly fat? Discover the top 5 abdominal exercises for a flat stomach!

It is known that doing crunches, exercises that involve flexing the spine, can cause injury to the rectus abdominis muscle. But when doing abdominal exercises, it is important to consider all abdominal segments and how these muscles move and stabilize the spine.

Here are 5 exercises that target all abdominal muscles through flexion, rotation, stabilization and lateral bending of the spine!

  1. Spin like a ball

This Pilates exercise targets the rectus abdominis muscle.

Start by sitting on a mat with your feet off the floor. Place your hands behind your head and tuck your chin down, while tucking your elbows into your knees. Hold this position and roll backwards, simply touching your shoulder blades to the floor.

Keep your abs engaged and your spine flexed as you roll backwards, then pause when you are in the starting position.

Do 10 to 15 reps and remember to keep your elbows and knees together throughout the exercise.

  1. Plank (modified)

This exercise targets the transverse and oblique abs.

Start in the plank position. The first part of this exercise is to stabilize the spine and hips.

Get your abs ready, then extend your right arm forward. Then, as you begin to stretch your arm, turn your torso to the right. While holding the plank position, extend your right arm upward.

Do 10 to 15 reps before switching to your left arm.

  1. Side plank with star crunches

This exercise targets the oblique abs while laterally flexing the spine.

Start in the side plank position on your forearm. The lower leg can be lifted, or you can do a modified plank by placing your lower knee on the floor. Lift your upper leg and extend your arm over your head.

Then pull your knee up and elbow down, bringing them together while flexing your spine laterally. Once the elbow and knee touch, slowly extend your arm and leg back to the original position, then repeat.

Do 10 to 15 repetitions with each side.

  1. Dolphin Plank

This exercise targets the transverse abdominis and rectus abdominis.

Start in the plank position. Keep your neck in a neutral position, then fold your body like a tent. Using your abs, lift your hips upward.

Keep your shoulder blades contracted, hold the position for 1-2 seconds, then slowly release to return to the plank position.

Do 10 to 15 repetitions.

  1. Fire Hydrant with both legs

This exercise stabilizes the spine while burning abdominal fat.

Get down on all fours, then keep your right hand on the ground, with your left hand slightly off the ground. Then hold the right knee bent at 90 degrees and raise it to the side until it lines up with the level of the hips, then lower it back down. Do about 5 reps.

Do 10 to 15 reps before switching sides.