The following ab exercises are some of the best ab exercises for building strong abs.  Having a strong core is important for keeping a healthy body, necessary for most physical activities and help to protect the spine.
In order to effectively work your abs you must perform an intense abdominal workout at least 3 days a week.
Depending on your physical level you can increase the number of sets per exercise as you progress. Make sure you’re doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.

The bicycle exercise- is one of the best moves to target the rectus abdominis (obtaining a “six pack”) and the obliques (the waist).

1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 12-16 reps.

The vertical leg crunch -is another effective move for the rectus abdominis and the obliques.

1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.

The full vertical crunch- you really work the abs by involving both the upper and lower body.

1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a ‘u’ shape with the torso.
4. Lower down and repeat for 12-16 reps.

The reverse crunch- is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can’t separate upper from lower.

1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.
5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

The long arm crunch- emphasizes the upper part of the abs.

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 12-16 reps.

The plank exercise-is a great way to build endurance in both the abs and back, as well as stabilizer muscles.

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

The following exercises requires a large balance ball.  If you don’t own one of these balls yet, you should really purchase one.  The ball is not only great for ab exercises, but also increasing balance and there are hundreds of other ball exercises that target your entire body. It is also great for a chair at your desk to reduce lower back pain and increases core strength.

Ball Crunch

1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

Crunch & Reach
1. Begin with body straight over the ball,  light weight extended behind you. 2. Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist.
3. Repeat for all reps and then switch sides.

Knee Tucks

1. Start in plank position on the ball, with the ball under the shins/ankles.
2. Roll the ball towards you with your feet, tightening the abs into a crunch.

Ball Taps
1. Sit on the ball with strong abs and straight spine, hands behind the head.
2. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you.
3.Lower and repeat with the other foot, alternating sides.  Use your abs to keep your balance.

Hip Extension on the Ball
1. Lie on the floor with feet heels propped on ball.
2. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line.
3. Hold for a few seconds and lower