The muscles that surround your stomach are on your abdomen. These include the rectus abdominis, transversus abdominis and internal and external oblique muscles. Besides helping to protect your stomach and other internal organs, these muscles also flex and rotate your torso. Because of these important functions, you should work to keep them as strong as possible. A variety of exercises can keep your abdominal muscles strong.
Crunches
Crunches are a popular exercise for abdominals. To perform the exercise, first lie on your back with your knees bent and your hands crossed over your chest. Then, repeatedly lift your shoulders about 6 inches toward your knees and lower them back down.
Cross-Over Sit-Ups
Cross-over sit-ups work all your abdominal muscles, including those on the front and sides. To perform cross-over sit-ups, start in the same position as you did with crunches, but this time put your hands behind your head. Then, lift your shoulders and rotate your trunk until your right elbow almost touches your left knee. Finally, reverse the movement back to the starting position and repeat in the other direction, moving your left elbow to your right knee.
Leg Raises
Leg raises exercise your lower abdominal muscles. To prepare for the exercise, lie on your back with your legs extended on the ground. Then, perform the leg raises by lifting both legs simultaneously until they are vertical, then lower them back down. Be sure to keep your legs as straight as possible. Repeat this exercise for your desired number of repetitions.
Oblique Leg Twists
As their name suggests, oblique leg twists strengthen your oblique muscles on either side of your abdomen. These muscles are responsible for rotating your torso. To perform the exercise, according to the website "Exercises for Abdominals," first lie on your back with your arms extended to each side of your body, legs bent and feet elevated. Then, repeatedly twist your trunk to drop your knees to either side of your body. Lift them back to the starting position, and drop them to the opposite side.
Plank
For the plank exercise, you contract the muscles on the front of your abdomen to hold your body off the ground. To perform the exercise, lie face down on the ground with your elbows below your shoulders. Then, press into the ground with your elbows and toes and lift your torso and legs off the ground for a hold of at least 10 seconds. Be sure to keep your head, back and legs aligned horizontally.
Side Plank
Like oblique leg twists, the side plank exercise works on your oblique muscles. To perform the exercise, first lie on your left side and rest your left elbow on the ground below your shoulder; also, stack your feet on top of each other. Then, like the plank exercise, raise your body off the ground with your head, back and legs aligned. After a hold of at least 10 seconds, lower your body back to the ground. Be sure to repeat the exercise on your right side.
Weighted Twists
Weighted twists strengthen the muscles that rotate your torso. To prepare for the exercise, hold a weight in front of your abdomen with both hands. Then, perform the weighted twists by repeatedly twisting your upper body to the right, then to the left and continuing this movement alternating directions. As you twist, keep your feet and legs stable.
References
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- Exercises for Abdominals: Oblique Leg Twists
- American Council on Exercise: Core Workout
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