If you've performed the same abdominal routine for over a year, your body has probably grown accustomed to the exercises. Your workout probably maintains your abdominal strength without improving it. Adding variety to your abdominal toning program increases efficiency and prevents exercise burnout. Take advantage of the inexpensive abdominal training tools on the market, as well as the furniture in your home, and spice up your routine.
Abdominal Floor Work
Changes in rhythm or body position add variety and challenge to your abdominal routine. Perform crunches and oblique curls with your feet on the bed, or if you're stronger, increase your range of motion by sitting on the arm of your couch, placing your feet on the couch seat and performing half situps. The couch cushions impose a balance challenge, which requires you to engage your deeper core muscles.
Perform one set of 10 to 15 repetitions. Use rhythm changes to accentuate the concentric or curling phase and the eccentric or return phase of each abdominal crunch and oblique curl. Perform eight repetitions by curling up for three counts and returning on one count, and then do another eight repetitions by curling up on one count and taking three counts to return. Add oblique work to the reverse curl exercise by lifting your pelvis from the floor on the first count, rotating your hips to the right on count two, returning to center on count three and returning to the starting position on count four. Repeat the exercise in the opposite direction. Perform 20 repetitions, or 10 to each side.
Abdominal Band Exercise
Resistance band training simulates some of the exercises performed on Pilates equipment or other types of abdominal exercise machines. Begin seated in an upright position, with the band wrapped around your feet. Keep your knees slightly bent, and hold each end with each hand. Bend your elbows, engage your core and roll down to the floor, and then straighten your arms and roll up to the starting position. Perform 12 repetitions. Then, lie supine and extend your legs toward the ceiling. Continue to hold the ends of the band. Lift your head and shoulders from the floor. Bend your right elbow and rotate your upper body to the right. Look over your right shoulder. Keep your left arm and leg straight. Return to center and repeat the exercise to the left. Perform 16 repetitions, or eight to each side. Relax your upper body on the last repetition. Press the ends of the band firmly into the floor to provide resistance. Perform 12 reverse curls, lifting your pelvis against the resistance of the band.
Stability Ball Abdominal Exercise
The ball imposes a balance challenge and increases the exercise's range of motion. Sit on the ball and walk down, so that your lower, middle and upper back rest against the front of the ball's surface. Place your hands behind your head, and let your upper back extend over the back of the ball's surface. Perform 12 crunches. Then, place one hand on the floor. Simultaneously rotate your upper body to the right and lift your right leg. Do 10 repetitions on each side.
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