Quick Ab Workout

How to do each exercise

Bicycles

      Lie face up on your mat and place your hands behind your head, lightly supporting
      it with your fingers.

      Bring the knees in to the chest and lift the shoulder blades off the floor without pulling
      on the neck.

      Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.

      Switch sides, bringing the left elbow towards the right knee.

Beginners- sit on chair, hands behind neck, bring knees towards right elbow, place knee back down on floor, switch. Careful not to pull on neck.

    Crunches

   Lie on the floor or mat.

   Cross your arms over the chest or place them behind your head.

   Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage 
    down toward your hips.

    Curl up, and lie back down towards the floor.

Beginners- sitting on chair, hands behind back, contract your abs forward toward the ground, curl back up.

      Plank

    Lie face down on mat resting on the forearms, palms flat on the floor.

   Push off the floor, raising up onto toes and resting on the elbows.

    Keep your back flat, in a straight line from head to heels.

   Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up
    in the air or sagging in the middle.

  Beginners- hands on the chair and feet on the floor, follow steps 3-4

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline.
Source: livestrong.com.,exercise.com