The abdominal muscles include the rectus abdominis in front and the transversus abdominis, internal oblique and external oblique on either side of your abdomen. These muscles flex your upper body forward and laterally (side to side) and rotate your trunk. They also help protect many of your internal organs. Therefore, because of their many important functions, it is important for you to consistently exercise your abdominal muscles. You can perform a variety of exercises on a daily basis to strengthen these muscles.
Crunches
Crunches are one of the most popular abdominal exercises. They strengthen the muscles that flex your trunk by compressing your abdomen. To perform crunches, first lie on your back with your knees bent and feet elevated. Next, use your abdominal muscles to pull your shoulders off the ground toward your knees; stop when your shoulders are about 6 inches off the ground. Finally, slowly lower back down and repeat.
Reverse Crunches
Reverse crunches work on your lower abdominal muscles. To perform the exercise, start in the same position as crunches, but with your feet on the ground. Then lift your feet off the ground and pull your knees toward your chest. Last, reverse the movement to move your feet back to the ground. Be sure to keep your upper body still.
Rotational Sit-Ups
Like crunches, rotational sit-ups strengthen the rectus abdominis muscle, but they also add a rotational element that works the muscles on either side of your belly. To prepare for the exercise, lie in the same position as reverse crunches, but place your hands behind your head. Then lift your left foot and cross your ankle over your right knee. To perform the exercise, lift your shoulders and turn your upper body until your right elbow touches your left knee; then slowly lower back to the starting position and repeat. Be sure to do the exercise by touching your left elbow to your right knee also.
Leg Raises
This exercise strengthens your lower abdominal muscles. Begin on your back with your legs extended on the ground. Then raise both legs simultaneously until they are vertical. Finally, slowly lower them back to the ground. You can wear ankle weights to add resistance if desired.
Plank Knee Lifts
Plank knee lifts are a difficult but effective exercise for your abdominal muscles. First, assume an elevated push-up position with your hands and toes on the ground and arms extended. Then, to perform the exercise, lift your right foot and bend your right leg to move your knee toward your chest. Finish by reversing the movement to return to the starting position and then repeating with your left leg. Do not allow your body to turn during the exercise.
Weighted Twists
Weighted twists exercise the muscles that rotate your torso. To perform the exercise, first stand with your feet about shoulder width apart; hold a weighted object in front of your abdomen with both hands. Then, while keeping the object in front of your belly, repeatedly turn to the right and left. Keep your feet and legs stable throughout the exercise.
Side Plank
This exercise strengthens the oblique muscles on either side of your abdomen. To prepare, lie on your right side with your right elbow on the ground below your shoulder; also, place the outside of your right foot on the ground with your left foot stacked on top. To perform the side plank exercise, push into the ground with your right elbow and foot to elevate your body; hold your body up for 10 or more seconds before relaxing back to the ground. Be sure to repeat the exercise on your left side.
References
- Get Body Smart: Muscles that Act on the Abdomen
- "Essentials of Strength Training and Conditioning (Second Edition);" Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Core Workout
Member Comments