Ab & Oblique Exercises

Strong abs and obliques ensure more than a healthy body composition; they provide spinal support, reduce back pain and improve performance capability.The American Council on Exercise (ACE) commissioned San Diego State University to conduct a study evaluating the effectiveness of different abdominal exercises. The 2001 results revealed the best exercises to build strength and tone the abs and obliques. Follow the American College of Sports Medicine's exercise guidelines and integrate abs exercises into two weekly strength-training sessions to encourage optimal results.

Bicycle Maneuver

The ACE study ranks the bicycle maneuver as the most effective exercise for the rectus abdominis, or the large muscle that runs down the center of the abdomen. To do the bicycle maneuver, lie supine on a mat. Next, place your fingers behind your head and gaze at the ceiling. This prevents neck strain and helps isolate your abdominal muscles during the exercise. Bend your knees and lift them directly above your hips. Press your lower back gently against the mat and tighten your abdominal muscles. Crunch your right elbow 6 inches toward your left knee and then lower it to the start position. Crunch your left elbow toward your right knee, lower and continue alternating until you complete your desired amount of repetitions.

Captain's Chair

The captain's chair is a piece of exercise equipment commonly found in gyms that is used to perform an abs exercise. ACE ranks this as the most effective obliques exercise and the second most effective exercise for the rectus abdominis. Additionally, this exercise builds hip flexor strength. To do this exercise, rest your forearms on the padded arm rests and dangle your legs beneath your body. Next, contract your abdominal muscles and gently press your back against the chair's mat. Finally, lift your knees toward your chest, lower and repeat until you complete your desired amount of repetitions.

Hover

The hover exercise, also known as the plank, is ranked as the fourth most effective obliques exercise. It ranks as the tenth most effective exercise for the rectus abdominis. To do this exercise, lie prone on a mat. Next, separate your feet 6 inches. The closer your feet are during this exercise, the more challenging it will be for your abdominal muscles. After building strength, decrease the space in between your feet. Place your elbows on the mat, directly under your shoulders. Lift onto your elbows and your toes, adjusting your body until your shoulders, hips, knees and heels form a straight line. Hold in this position for the desired duration and then release.