These are three examples of ab exercises you can do at home without any special equipment. As these exercises become easier for you, you can increase the number of reps to maximize your workout.

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)
• Or visit us online to schedule an appointment: http://fitmedicalweightloss.com/

1) Donkey Kickbacks

• Start on hands and knees, and tuck your toes under. 
• Inhale and suck in your belly. Contract your abs and lift both knees about 2 inches off the ground at the same time, balancing on your hands and toes.
• Keep your abs tight, then bring your right knee towards your nose.
• Next, kick your right leg straight out behind you while exhaling. Make sure to keep your butt and lower abs tight. Also, to protect your back, make certain your hips face the ground during this exercise.
• Do this for a total of 8 times on the one side, then switch legs and repeat.
• Click here to view a demonstration >> Donkey Kickbacks

2) Boat Pose

• Sit with your knees bent and your feet flat on the floor. Place your hands beneath your knees for support.
• While keeping your chest lifted and your shoulders back, tighten your ab muscles and raise both of your lower legs, with your knees still slightly bent, until they are parallel to the floor. Then balance yourself on your sitting bones.
• If this feels comfortable, begin to straighten your legs and stretch your arms in front of you. Note: If you feel any back discomfort then stop right away.
• Hold for 5–15 breaths, then release.
• Repeat up to 5 times.
• Click here to view a demonstration >> Boat Pose

3) Plank

• Start on your hands and knees, with your hands directly under your shoulders.
• Next, support yourself on your hands and stretch your legs back one at a time, until they are completely straightened. This is called the plank position, which is the same as the “up” part of a push-up. Make sure to hold your ab muscles in tightly. 
• After both your legs are stretched and straightened behind you, you should be holding your body in a long and straight position. Distribute your weight evenly by balancing on your hands and toes. Don’t let your hips sag down or your butt lift too high. Imagine you are wearing a belt and tightening it around your waist to help you draw your lower-ab muscles inward.
• Press your hands firmly into the mat and press strongly back through your heels while keeping your legs and back straight and your ab muscles tight.
• Hold this position for 1–2 minutes (or as long as you can), then drop back onto your hands and knees. 
• Do this a total of 3 times.
• Click here to view the demonstration >> Plank

These fat-burning, core-strengthening and belly-flattening exercises, along with your successful weight loss, will help you look and feel your best! Look out summer, here we come!

Related Resources:

Health 24 Fat-Burning Ab Exercises (No Crunches!)

Mayo Clinic Core exercises: Why you should strengthen your core muscles

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)