No Crunches: Ab Exercises for Every Level

Our model Sarah, a trainer in New York City, keeps her abs tight by running intervals and biking and swimming regularly.

Targets: Abs, lower back

• Stand with feet about hip-width apart, knees slightly bent, shoulders down.
• Engage abs and tilt pelvis forward so back is rounded.
• Return to center and then reverse the motion — tilt pelvis backward so butt is sticking out. Do 15 reps; 2 sets.

Targets: Obliques, abs

• Sit on mat, with legs extended, toes pointed, thighs together and abs engaged.
• Lean back, placing forearms on mat, palms flat, fingers forward.
• Leaving left forearm on mat, lift right arm overhead and twist torso to left. Return to center. Switch arms and twist right. Do 20 alternating reps; 2 sets.

Targets: Arms, abs, obliques, legs

• Stand with feet slightly wider than shoulder-width apart.
• Hinge from hips and place hands on floor about 1 foot in front of feet.
• Keeping head down, engage abs and lift left foot.
• Sweep left leg in front of right as you turn right foot out to side, bending right knee.
• Lower hips toward floor, keeping left leg straight.
• Return to start.
• Switch sides and repeat. Do 12 alternating reps; 2 sets.

Targets: Abs, lower back

• Stand with feet shoulder-width apart, knees slightly bent, abs engaged.
• Place palms on thighs, fingers pointed toward each other. Circle torso in clockwise direction — push rib cage toward left hip, then do a half circle to right; continue the circle back to start.
• Do 15 reps. Switch directions and repeat. Do 3 sets.

Targets: Obliques, abs, legs

• Sit on mat with legs extended, thighs together, toes pointed, and abs engaged.
• Lean back, placing forearms on mat, palms flat, fingers facing forward. Leaving left forearm on mat, raise right arm overhead.
• Twist torso to left while lifting upper body and left leg 45 degrees.
• Return to center and switch sides. Do 20 alternating reps; 3 sets.

Targets: Arms, abs, obliques, legs

• Repeat "twist and drop" move from the Ballerina Leg Lift.
• Holding this position (left leg straight and extended, right knee bent, both palms on floor in front of you), lift left leg toward right knee, then lower. Do 5 leg lifts, then return to start.
• Switch sides and repeat. Do 12 alternating reps; 2 sets.

Targets: Abs, lower back

• Stand with feet shoulder-width apart, knees slightly bent, abs engaged.
• Lift arms overhead, palms together, elbows slightly bent, shoulders down.
• Circle torso in clockwise direction — push rib cage toward left hip, then do a half circle to right hip; continue the circle back to start. Do 15 reps.
• Switch directions and repeat. Do 3 sets.

Targets: Obliques, abs, legs

• Sit on mat, with legs extended, thighs together, toes pointed, and abs engaged.
• Lean back, placing forearms on mat, palms flat, fingers forward.
• Leaving left forearm on mat, raise right arm overhead.
• As you twist torso to left, lift both legs 45 degrees.
• Return to center, then lower and repeat to right. Do 20 alternating reps; 3 sets.

Targets: Arms, abs, obliques, legs

• Repeat "twist and drop" move (left leg straight and extended, right knee bent, palms on floor).
• Raise right arm overhead and lift left leg toward right knee; lower.
• Do 5 leg lifts, then return to start.
• Switch sides and repeat. Do 12 alternating reps; 3 sets.

Originally published in FITNESS magazine, September 2007.