Abdominal muscles provide trunk stability, support the back muscles and protect the organs. Training the abdominals not only results in a toned sexy core, but also strengthens the muscles that control rotational movements such as twisting and bending. According to the American College of Sports Medicine, the most efficient way to train the abdominal muscles is by performing 15 to 20 repetitions for each exercise and selecting a larger variety of exercises.
Vertical Crunches
Start by lying on a mat, legs bent at the hips, extended with your toes pointing toward the ceiling with your arms at your sides. Slowly lift your hips off the floor toward the ceiling, return and repeat. Do not use your hands or shoulders to press off with, as this will decrease the abdominal focus. The American Council on Exercise (ACE) considers the vertical crunch one of the best abdominal exercises for strengthening the rectus abdominus.
Captain's Chair
The captain's chair is a piece of equipment with padded arm supports, padded back and sometimes footpads for the feet. To use it, support your body with your arms on the armrests, raise your knees to your chest and then return to a standing position without the feet supported. This exercise targets the rectus adominis, hip flexors and obliques. The captain's chair offers the most efficient abdominal exercise for strengthening the obliques, according to ACE.
Traditional Crunch
The most efficient exercise that works all the abdominal muscles is the traditional crunch, according to the American College of Sports Medicine (ACSM). Start by lying face up on the floor with your knees bent and your feet flat on the ground. Position your hands at your sides. Raise your upper chest slowly off the ground, lifting your chin towards the ceiling.
Abdominal Vacuum
The most difficult abdominal muscles to work are the transverse abdominals, which run under the ribs. To do the abdominal vacuum, kneel or sit on the floor, keeping your spine erect. Pull your navel into your spine and hold for 15 to 20 seconds. Release and repeat. Another way to work to the transverse abdominals is to blow up balloons.
The Plank
The plank is one of the most efficient abdominal exercises for working the abdominals and the supporting back muscles. The abdominals help support the spine and work with the back muscles. Working the combination of muscles together is an efficient core strengthening exercise.
Start by lying face down on the floor; bend the arms at the elbows centering them at the shoulders. Lift up using the feet and the forearms keeping the back straight forming a bridge. Use the abdominals and the toes to hold the body erect. Hold for a count of 10 and then return to the starting position. Rest and repeat.
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