Daily Exercises to Make Your Abs Bigger

Strong abdominal muscles protect your spine and help improve your balance. When you exercise your abdominal muscles with weights, they are overloaded and grow larger with each workout. However, daily abdominal exercises should consist of weight-free workouts because weight training requires 48 hours of rest between sessions. Your abdominal workouts should target the upper and lower section of your rectus abdominis and upper and lower obliques.

  1. Crunches

    • Lie on your back with your lower legs resting on a bench. Place both of your hands behind your neck or head, avoid interlocking your fingers and keep your elbows tucked in. Engage your abdomen and waist to raise your upper body from the floor. You should raise your shoulders about 3 to 4 inches from the floor and your back should remain on the mat. Lift your upper torso until you feel abdominal contractions, hold the position for one second and return. Perform eight to 15 repetitions in three sets. To work other areas of your abdominals, do alternative crunches such as decline crunches, twisted crunches and weighted crunches.

    The Plank Exercise

    • The plank is a strengthening exercise that helps tighten your innermost core muscles. Lie prone on an exercise mat with your forearms on the mat and your elbows tucked to your sides. Put your legs together and place your toes on the floor. Lift your torso and thighs off the ground in a controlled manner. Your back and legs should be straight with your shoulders directly above your elbows. Engage your abdominal and back muscles to keep your body straight, and try to hold the position for 10 seconds or more.

    Two Point Box

    • Kneel on all fours on an exercise mat and bring your elbow toward your opposite knee beneath your torso region. Then stretch out the arm and leg you used for the first position. Engage your abdominal and back muscles to maintain a straight line from your hand to foot. Hold the position for five seconds, return to all fours and repeat on the other side. Perform six to 12 repetitions in two or three sets.

    Lying Leg-Hip Raises

    • Lie supine on an exercise bench and grab each end of the bench by your head for support. Engage your hip muscles and bend your knees to raise your legs toward your torso. Continue the maneuver by raising your knees toward your shoulders by lifting your hips from the exercise bench. Return to the starting position -- your body fully extended on the bench -- and repeat. Aim for six to 12 repetitions in two sets.