Free Abdominal Workouts and Exercises

Want to know the best free abdominal workouts to get the greatest results?

When you ask people which ab workouts they consider to be the best you’ll probably get different answers. If you’re trying to get washboard abs and strengthen your back, you don’t want to waste your time doing exercises that won’t work.  Here are the exercises many people believe to be the best or most effective, followed by some of our favorite Middle Management abdominal workouts.

The Bicycle is undoubtedly the best when you’re working on the rectus abdominis and oblique muscles. Working on these muscle groups will help you get the six pack abs you want as well as a sleek waistline. To do the Bicycle, you lie on the ground with your fingers laced behind your head.

With your lower back remaining on the floor, straighten one leg and bring the other to your chest. At the same, twist to bring the opposite elbow to the bent knee. This is named the Bicycle because the leg motions resemble what happens while riding a bike. Continue to “pedal” until you’ve reached 12-16 repetitions.

Another of the best ab workouts is normally done in a gym. Find the Captain’s Chair to work out the same muscle groups as the Bicycle. There are a number of exercises you can do on this piece of equipment. With your arms propping you up, hang your legs freely and bring your bent knees to your chest. The point is to use slow, contained movements rather than swinging the legs. Try to repeat this exercise 12-16 times for a total of 1 to 3 sets.


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You can also use an exercise ball in many of the free abdominal workouts you will find on this site. This tool enables you to strengthen your abs but it’s important to use it correctly to avoid injury. Lie on the ball with the majority of it under your lower or mid back. Place your hands behind your head or place them across your chest. Contract your muscles and lift the ribcage off the ball. Keep the ball stable as you rise up and then lower back down so your ab muscles are stretched. Repeat this 12-16 times for the most benefit.

Of all of the home exercise equipment available, the one considered to give the best ab workout is the Ab Rocker. On this piece of equipment, you sit on the machine and hold one bar in each hand. Contract the muscles to move slowly forward. Allow your muscles to do the work rather than letting momentum carry you through the movements. Complete 1 to 3 sets of 12 to 16 reps each.

If you ask more than ten people what are the best free abdominal workouts you may get ten different answers. But, if you really want to take your ab workouts to the next level and get a program that all but guarantees you will finally see a ripped six pack, then you need to check out the truth about abs now.

Easy Quick Ab Workout (Beginner)

Total Ab Workout #1 (Intermediate)

Total Ab Workout #2 (Intermediate)

Total Ab Workout #3 (Intermediate)

Lower Ab Workout #1 (Intermediate)

Middle Management™ Best Ab Workout #1 (Advanced)

Free Ab Workout with Cardio Routine Included (Advanced)

Killer Ab Workout (Advanced)

Execercise Ball Workout for Abs (Intermediate)

Full Abdominal Workout Plan (Intermediate)

Free Workouts at Amazing Six Pack Abs

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