A defined abdomen exudes fitness and athleticism. Keeping the core strong also helps prevent back injury and pain. Much of your ability to function--from everyday activities such as lifting shopping bags to running a 5K--comes from the center of your body. Strengthen the rectus abdominus, the transverse abdominus and the obliques to create an enviable physique and a fit body.
Reverse Crunch
The reverse crunch targets the long, flat band of muscles running from the mid ribs to the pubic bone known as the rectus abdominus. The move also engages the sides of the abdomen and the hips as synergist muscles. To perform the move, lie on your back on an exercise mat. Extend your legs straight to the ceiling and align them directly over your hips. Place your hands under the hips and curl to lift your hips and lower back off the floor. Engage the abs as you conduct the action. Hold the lift for a second or two and slowly lower to start to complete one repetition. Work your way up to three sets of 12 or 15 repetitions.
V-Up
The V-Up also targets the rectus abdominus, obliques and hips. Sit upright with your hands on the floor an inch or two behind your hips and your legs extended in front of you. Lean back until you feel a contraction in your abdominals and lift your legs about six inches off the ground. Keep your legs straight and connected together, balancing on your tail bone. With a straight back, draw your knees into your chest and return to extended legs to complete one repetition. Work up to three sets of 10 to 15 repetitions. Don't perform this move if it causes pain in your back.
Bicycle
A 2001 study performed by Biomechanics Lab at San Diego State University and published in the American Council on Exercise's professional journal Fitness Matters rated the bicycle as the most effective abdominal exercise. By using electromyography equipment, researchers found that the move activated more muscle fibers than 12 other popular ab exercises. To effectively execute the bicycle, lie on a mat and press your back into the floor. Cradle your head with your hands and avoid pulling or applying tension at the neck. Bring your knees to a 45-degree angle and alternate extending and bending your legs as you would pedal a bicycle. At the same time, lift your left shoulder to your right knee as it comes in toward your chest, then right shoulder to left knee. This equals one full repetition. Complete two or three sets of 15 repetitions. Although the bicycle addresses all muscles of the abdomen, it's particularly effective in training the obliques at the side of the stomach.
Captain's Chair
If you have access to a fitness facility, seek out the captain's chair--a tall, seatless chair with arm rests and back support. There are multiple ways to use the captain's chair, but this basic move rated No. 2 in the San Diego study. Climb into the chair and brace your forearms on the armrests while pressing your back into the padded backing. Engage your navel and allow your legs to dangle to the floor. In a controlled movement, exhale and draw the knees up toward your torso. Extend the legs with an exhale for one repetition. Repeat this 10 or 12 times for three sets. The move targets all major muscle groups of the abdomen, with particular emphasis on the rectus and transverse abdominus.
Stability Ball Crunch
The May 2007 issue of the Journal of Strength Conditioning Research reported on a study performed by researchers at the Department of Kinesiology at Occidental College that tested the effectiveness of using a stability ball as a tool to enhance the basic abdominal crunch. The researchers found that the crunch, when done with the lower back supported, was 50 percent more effective than the crunch performed alone on a mat. Find a properly inflated stability ball and lie with your low back pressed into the stability ball and your hands crossed against your chest. Press your feet firmly into the floor and engage your abdominals as you lift your shoulders and mid ribs off the ball. Pull your belly toward your spine and hold for a brief second or two. Release to start. Perform three sets of 15 repetitions. This move trains your rectus abdominus and the internal transverse abdominus.
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