If you do not have a specific ab wheel, but want to do a similar exercise, you can do the ab roll out on a stability ball. It is not quite as intense, but once you get going, it does get tiring.

Step 1: Start out kneeling down, with your hands resting on a stability ball out in front of you.

Step 2: Roll forward, allowing your arms to go out along the ball. You will be stretched out in a straight line, and your elbows will be centered over the ball.

Return to the starting position and repeat.

Ab Roll Out on Stability Ball video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The ab vacuum is a great exercise because it works your core nicely, and it is very simple. You can think of it as a plank done standing up.

This is so simple it can be done while waiting in line at the grocery store! But it’s still effective!

Step 1: Stand up straight and tall with your shoulders back (i.e. not hunched over) and your arms at your sides.

Now flex your abs so they are flat and tight. You want to hold this pose for 30 seconds up to 5 minutes.

Take fairly deep breaths so you feel the pressure between your lungs/diaphragm and your abdominal wall. Your lungs should be pushing on your abs, but your abs should stay flat the whole time.

Ab Vacuum video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

To save time, I started combining the regular crunch and reverse crunch into one exercise (so it would give me the same results in half the time.)

As it turns out, this exercise has a fancy name – the suitcase crunch (since you fold your body together like you’re shutting a suitcase.)

Step 1: Lie on your back. Your legs should be in the air, and your hands should be beside your ears.

Step 2: Contract your abs and lift your hips a few inches off the floor. At the same time, lift your head and shoulders towards the ceiling.

You are basically doing two crunches in one movement.

Then lower back to the starting position and repeat.

Suitcase Crunch video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.