Strengthening exercises for the abs will help you achieve a flat stomach or even a six-pack. Exercises that target the muscles of the internal obliques, external obliques, transverse abdominis and the rectus abdominis are also critical for posture and preventing lower back pain, according to the American Council on Exercise's article, "A New Study Puts the Crunch on Ineffective Ab Exercises."
Exercise Ball Crunch
Performing a crunch on an exercise ball was shown to be more effective than doing a traditional crunch on the floor, according to ACE. The exercise ball crunch, also called a stability ball crunch or sit-up, uses all of the muscles of the abs. Begin by sitting on an exercise ball with your feet on the floor. Walk your feet forward. Roll the ball under your back as you lower your upper body until it is draped over the ball and almost parallel to the floor. Place your feet hip-width apart and bend your knees until they form right angles. The hands go behind your head to support your neck. The elbows are bent. This is your starting position. Next, lift your head and shoulders toward the ceiling and off the ball, bringing your ribs closer to your hips. Return to the starting position.
Lying Twist
The lying twist primarily works the oblique muscles around your waist. The lying twist is done lying on your back with your legs lifted toward the ceiling. The knees are bent slightly. Place your arms on the floor in line with your shoulders. The palms are turned down and should remain on the floor at all times. Then, lower your legs together to your right side and touch the floor with the outside of your right foot. Bring the legs back up toward the ceiling and all the way over to the left until the left foot touches. The head, shoulders and arms do not move, but the pelvis twists with the legs.
Weighted Vertical Leg-Hip Raise
The weighted vertical leg-hip raise targets the rectus abdominis. However, other muscles of the abs and legs work to assist the rectus abdominis. A set of parallel bars, captain's chair, roman chair or hanging leg raise station is used to perform this exercise. Place your elbows and forearms on the arm pads and your back against the chair to begin the exercise. The legs begin straight and a medicine ball or dumbbell is held between them. Then, bend your knees and bring them up to shoulder level. This motion flexes your spine courtesy of the rectus abdominis, also known as the six-pack muscle. Straighten the legs back toward the floor to finish the exercise.
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