Don't have gym access? Need a simple routine you can do at home? Here is a simple yet effective workout plan you can incorporate without any equipment. For those without a medicine ball you can use a loose dumbbell or weighted object instead. UPPER and LOWER ABS Combo - DOUBLE CRUNCHES    With hands positioned at your sides and legs extended out (as seen in picture 1). Slowly begin lifting your knees toward your chest and your chest towards your knees at the same time and then crunch when the two meet. This is a great exercise that hits the entire abdominal wall and is especially effective at hitting the lowers. LOWER ABS - WEIGHTED LEG EXTENSIONS    With either a medicine ball, dumbbell or other heavy object between your feet slowly bring towards your chest as shown in the pictures above. Your hand can remain by your side or  held above your head holding onto a chair leg or object. LOWER ABS - TOUCH TOES WITH BALL    With a medicine ball in your hands or a loose plate or heavy object extend your arms as shown at the same time brining your legs upwards to meet the ball. Once you have touched let your legs go back down towards the floor and your arms and ball (keeping full extended) backwards past your head.