Strong abs will help give you a lean and toned midsection, as well as help develop your sense of balance. Using compound movements that target your abdominals will allow you to tone and strengthen your entire body while strengthening your core. Incorporate compound abdominal exercises into your fitness routine three times a week.
Pilates One-Legged Circle
The Pilates one-legged circle will tone and strengthen all of the muscles of your abdominals, as well as your thighs. To perform this exercise, lie on your back with your arms at your sides and your legs extended on the floor. Then move your arms in toward your body until your hands are at the sides of your hips, and engage your abs by pulling your belly button to your spine and pressing your lower back into the mat. Next, bring your right leg into your chest, bending your knee, then straighten your leg so it extends up toward the ceiling.
Using your abs to keep your torso stable, circle your leg clockwise, making the largest circle you can while keeping yourself stable. Complete 10 circles clockwise, then reverse and complete 10 circles counterclockwise. Repeat with the left leg.
Barbell Roll-Out With Push-Up
The barbell roll-out with push-up works your abdominals as well as your chest, back and arms. To get ready for this exercise, place 10-lb. plates on a bar and kneel in front of the barbell with your hands a bit wider than shoulder-distance apart on the bar. Then engage your abs by pulling your belly button to your spine and lean forward slightly onto the bar. This is the starting position.
Keeping your torso steady, roll the barbell out as far as you can without your back sagging, then use your abs to pull the barbell back in toward your body. Shift your weight from your knees to your toes and perform a push-up with your hands on the bar. Return to the starting position to complete one rep. Perform three sets of 12 to 15 reps.
Lunge With Torso Twist
The lunge with torso twist works your thighs and butt, as well your abs and waist. To get into the starting position, stand with your feet hip-distance apart and hold a 5- to 10-lb. weight or medicine ball in both hands, straight out in front of your chest.
To execute the exercise, step forward with your right foot to get into a deep lunge, so your right thigh is parallel to the floor. Next, use your abs to twist at your waist, bringing the medicine ball as far as you can to the right, then step back into the starting position to complete one rep. Perform three sets of 12 to 15 reps, then repeat on the other side.
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